New Running Route – PSA! As you have likely noticed, the landscape is changing around the gym. The former running path is no longer accessible for members. From now on we will be running on Dot Ave in workouts. When running on Dot Ave please keep in mind that you are running on a city […]
Warm-up 3 Rounds -12|10 Calorie Bike -12 BB Windshield Wipers -12 BB Seated Strict Press Mobility Lat Rolling Lat Stretching Hollow Rock Challenge Week 10 = 100 Hollow Rocks Strength E2MOM12 Power Clean and Push Jerk 2 Reps WOD 20 Power Cleans 135|95 30|22 Calorie Bike 40 Toes to Bar 30|22 Calorie Bike 20 Power […]
Warm-up EMOM 6* Bulgarian Split Squat L Bulgarian Split Squat R Plank Ups** *At the top of every minute complete 2 Burpee Step Ups or Box Jumps, in the remaining time complete AMRAP **feet on box where able Mobility Quad Smash Softball behind the knees – seated or kneeling Greatest Stretch on the Box Strength […]
Warm Up Coach’s Choice Strength EMOM15 Kettlebell Floor Press*- 10 Reps Bent-Over Row – 10 Reps Rest *Can use a MB for Upper Back Support here WOD 3 Rounds In 5 Minutes 500m Row 50 Sit-ups Then AMRAP Kettlebell Swings 1.5|1 Rest 2 Minutes Score= Total Kettlebell Swings Level 2- 1/.75 Level 1- 400M Row/40 […]
Warm-up 2 Rounds 1:00 Work|No Rest -Jump Rope -Med Ball Death March -Bike -Muscle Clean from each position -BB Strict Press* *Round 2 Static BB Hold overhead WOD (40 Minute Cap) 3 Min Work : 1 Min Rest AMRAP 3 40 Double unders 10 Deadlifts 155|105 10 Wallballs 20|14 5 Power Cleans 155|105 8|6 Calorie […]
Warm-up Fish Game -Then- Alternating Half Tabata* Pull-Up Hold Chin Over Bar** KB Cossack Squat :30 Rest Alternating Half Tabata Bent Over SA KB Row Uneven Push-Ups on KB *2 Sets of Each **MOD – Use Rings or Double KB Bent Over Row ISO Hold ADV – Hold an AB Mat between your shoulders/chest and […]
Warm-up 1:00 Each Station|No rest between movements -Bike @ 70% -Banded High Pulls -Bike @ 80% -Banded Side Steps with Overhead Lockout -Bike @ 90% -Overhead Squat with Band Overhead * -Bike @ 100% Accessory EMOM6 1. 10 Banded Pull Aparts 2. 10 Reverse Flyes* *Use Change Plates Strength EMOM10 Power Snatch 1 Rep WOD […]
Warm-up 15-12-9 -Burps -Russian Swings -Single Leg V Ups -Cross chops Mobility Shoulders Accessory EMOM9 1. 10 Half Kneeling Strict Press R* 2. 10 Half Kneeling Strict Press L 3. 10 Plank Drags *add in bands to make this more challenging WOD EMOM20 1. 15 Burpees 2. 20 Kettlebell Swings 1.5|1 3. 15 Toes to […]
Matt Glazier joined the Southie Community when we reopened after the first Shutdown. He frequents the 8am and midday classes, always works hard and is a pleasure to have in class. We recently received the news that he needs a kidney and we are trying to do our part in helping finding a matching donor […]
The 2021 Open is Coming! The most magical time of the year is back! The 2021 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on March 11th, Each […]