Reduced Morning Schedule

Schedule Update – with 8+ of inches slated for the morning we are going to plan on running one box.  All levels classes will be held in Southie Green at 530am and 630am.  Southie Orange will be closed.  The rest of the day will run as scheduled.  Stay posted to the blog for any changes.

#TBT – 2010 – Class in Southie Orange

“Waiter’s walks are an exercise where a load is held in a one arm overhead position while walking. They have a variety of benefits, including:

– Working all of the muscles around the shoulder, including the smaller, stabilizing rotator cuff muscles, to hold the head of the humerus in position.
– The body is loaded asymetrically, so it will work on proper trunk alignment and the endurance of those muscles. The walking will also add some variation to the loading.
– It focuses on upward rotation of the scapula to build stability in the overhead position.

When doing these, focus on a keeping the trunk engaged and neutral without slouching to one side or the other. Put some light external rotation on the shoulder and actively push into the bell to achieve the upward scapula rotation.”

Click Here for Video Demo & Explanation – from

1:30 Work / :30 Rest & Rotate
1. Ski Erg
2. Assault Bike
3. Shuttle Runs

Shoulder Stability
2 Rounds
50’ Waiters Walk (Right)
50’ Waiters Walk (Left)
5 Windmills Per Side

Power Snatch

50/40 Calorie Ski Erg
30 Power Snatches (75,55)
40/30 Calorie Bike
30 Overhead Squats

Level 2- (65,45)
Level 1- 10,8 Calories, (55,35)


  • Chad Kucera

    03/09/2018 @ 3:58 am

    Strength: 185
    WOD: 9:11 Rx

  • JT

    03/08/2018 @ 2:56 pm

    Strength: 135 x3.. not a good strength morning, worked on technique

    WOD: 10:16 Rx

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