Category: Uncategorized

Burning Daylight

Inside Primarily Warm-up 2 Rounds -20 KB Toe Taps Each side -10 KB Lateral Swings -10 KB Ski Swings -10 Single Arm KB Push Press Each Side Strength EMOM10 Push-press 1 Rep WOD – Assault/Rogue Bike 15 Minute EMOM 1. 12|10 Calorie Bike 2. 20 Kettlebell swings 2|1.5 3. 50 Double Unders Level 3- 10|8, […]

Sunday School

Outdoors Primarily Warm Up Coaches Choice Mobility Chest Rolling and Stretching Strength E2MOM12 Hang Power Snatch 2 Reps WOD 3 Rounds In 2 Minutes Complete 15/12 Calorie Row Then AMRAP Push-ups Rest 1 Minute In 2 Minutes Complete 15/12 Calorie Row Then AMRAP Sit-ups Rest 1 minute Score= Total Reps

Thrusters On Notice

Outdoors Warm-up 8:00 AMRAP 200M Run 5 Squat Mornings :20 Front Squat Hold 10 Seated Strict Press :20 Overhead Hold Strength Thruster Work up to a heavy triple WOD 800m Run 20 Front Squats 155|105 400m Run 20 Front Squats 800m Run Rest 3 Minutes Then Complete 400m Run 10 Thrusters 155|105* 200m Run 10 […]

Devil Of A Friday

Gym Announcements For our biker friends. We have a new bike rack, please be sure to Lock up your bike once you arrive, even if you are outside for class. Southie Saturday Skill Session We’re excited for the return of our Southie Skill Sessions! This week we are working on Push-Ups, Handstand Holds and Handstand […]

Tabata In A Half Shell

Outdoors Primarily Warm Up ½ Tabata X 3 Bent Over Barbell Rows – (Overhand – Underhand – Static Iso Hold) Muscle Cleans – (High Hang, Mid Hang – Floor) STOH – (Press – Push Press – Push Jerk) Jump Rope – Singles – Doubles – Doubles Mobility Full Body Roll WOD ½ Tabata For Each […]

You Break It, You Bought It

Indoors Primarily Warm-Up 2 Rounds -20 Mini Band Mt. Climber* -15 Mini Band Hollow Pulses -10 Crab Walk With Mini Band – (Up and Back x 5) -10 BB Front Squat With Mini Band around top of knees Mobility Quad Rolling Quad Stretching Strength E2MOM12 Front Squat 2 Reps 2 Reps 2 Reps 1 Rep […]

“Double Pyramid Helen”

Indoors/ Outdoors Warm Up 6:00 EMOM -200M Run -12 Toes To KB -10 Russian Swings into 10 American Swings Mobility Lat/Forearm Rolling Lat/Forearm Stretching Indoor Midline Crush 2 Rounds 1 Minute at Each Station -Strict T2B/Leg Raises -Hollow Rocks -Hanging L-Sit Hold* -Dragon Flags -Rest *Modified L-Sit = Knees Bent Outdoor Midline Crush 2 Rounds […]

Burpees On Top

Outdoors Primarily Warm-up 12 – 10 – 8 -Burpee Lateral Jumps -Banded Thruster -PVC Pass Throughs in Quarter Squat -Overhead Banded Lateral Walk -PVC or BB OHS -Banded Sumo Deadlifts Strength EMOM10 Power Snatch 2 Reps No Touch and Go. Climb in weight as able WOD 15 Burpee Lateral Jumps 21 Power Snatches 95|65 15 […]

First & Ten

Outdoors Primarily Warm Up Coaches Choice Mobility Calf Stretch on Box Pigeon Stretch on Box Quad Stretch Using the Box Strength E2MOM10 Front Rack Lunge 10 Reps WOD 30-20-10 Hang Power Cleans 135|95 Box Jumps 24|20 Level 2- 115|75 Level 1- 95|55 ADV – 155|105, 27|24

Two Minutes To Win It

Complimentary PT Screening Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on today from 7:20-9:40am. Sign up through our google sheet link  or email [email protected] Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, motor […]