Primarily Indoors Warm-up 12 Lateral Up/Overs 12 Suitcase Deadlift 12 DB High Pull 10 Burpee 10 Romanian Deadlift 10 DB Muscle Snatch 8 Box Jumps 8 BB Deadlift 8 Devil’s Press Strength E2MOM12 Deadlift 3 Reps Start at 75% of your 1RM and climb in load WOD Ascending AMRAP 12 4 Single Arm Devil’s Press […]
Primarily Indoors Warm-up 1 Mile Bike -Then- AMRAP 2 x 3 1 – .3 Mile Bike AMRAP Prison Squat 2 – .3 Mile Bike AMRAP BB High Pull* 3 – .3 Mile Bike AMRAP Strict Press *Rotate Through Positions -Then- 2 Rounds P1 – Is, Ys, Ts, Ws* P2 – Squat Therapy *Use Change Plates […]
Primarily Indoors Warm-up 2 Rounds :40 Work| :10 Rest 1. SA Push Up with a press out 2. Slider plank knee tuck twist 3. Body Saw 4. Inverted V Up* 5. Slider arm circles SA movements – switch sides in round 2 *Can scale to tuck ups Pull Up Bar Warm Up :30 Dead Hang […]
Primarily Indoors – WOD can be completed outdoors during cooler class times. Warm-up 250m Row 20 Banded Glute Bridges with feet on the Erg 10 Push Ups* 250m Row 20 Banded Side Steps 10 Pike Ups on Rower 250m Row 20 Banded Monster Walks 10 Hamstring Curls – Feet on Seat *band around the wrists, […]
Barbell Club – Oly & Pump – Beginning TODAY! From 11AM – 12PM Need more barbell in you life? Looking to improve your technique and become more comfortable with the technical Oly lifts? Or are you simply looking for a quick pump? In either case this class is an excellent addition to your weekly routine. […]
Primarily Indoors Warm-Up P1 – 15|12 Cal Bike P2 – Snatch High Pull -Switch- P1 – 15|12 Cal Bike P2 – Rope Knee Raises* -Switch- P1 – 15|12 Cal Bike P2 – Scap Push-Up** -Switch- *Try A few reps getting your feet to hands **ADV – Hand Stand Scap Push-Up Strength E2MOM12 Power Snatch – […]
Primarily Indoors Warm-up 500m Row Then 2 Rounds -10 Low to High Kneeling MB Cross Chops (per side) -20 Bandy Side Steps w/ Legs Completely Straight (per side) -10 Banded Glute Bridges Accessory 10:00 EMOM 1. 10 Barbell Glute Bridges with medball for back support 2. 10 Single Leg Deadlifts with wall support* *5 Per […]
Primarily Outdoors – Parking Lot will be used for Fitness Restore – Mobility and Stability begins TONIGHT at 7PM in Southie Green! After a long week of intense training and high impact, our bodies can feel run down and beat up. Recovery is vital to our success in the gym. We can train hard and […]
Primarily Indoors Warm-up 100 Singles 20 Lunges 15 Muscle cleans* 10 Burpees 15 Muscle cleans 20 Lunges 49 Dubs/ 100 Singles *5 from each position – high hang, mid hang, mid shin Strength E3MOM 15 Front Rack Lunge – 10 Reps WOD E4MOM16 7 Power Cleans 185|125 14 Bar Facing Burpees 49 Double Unders Each […]