Body Weight Strong Seminar and Holiday Schedule Update

Dec 17th, 2018

Category: CrossFit

Body Weight Strong Seminar and Holiday Schedule Update

Mike “Unleash the Beast” Brown

Body Weight Strong Seminar – Feb 3rd..8am-12pm

The complete blue print for athletes and coaches that want to develop a foundation for a completely new way of training.

In this course Dr. Hendricks will teach the 4 pillars of upper body strength training and how this concept should be introduced to athletes of any age or skill level.

From bent-arm and straight-arm strength progressions, to hand balancing and weighted stretching, to break into new movement patterns. This course will leave you with actionable systems to immediately implement with you and your athletes.

We will be hosting in Southie Green with early bird pricing $85 until January 13.  The link to register is here.

Holiday Weekend Schedule Update
Saturday 12/22– We will be running a reduced schedule with classes in Southie Green only. All Levels Classes will be held at 8, 9, 10, 11 and 2pm. Mobility and Intro Class will run at Noon as scheduled. There will be no Oly class and no babysitting.
Sunday 12/23- All Levels classes at 9AM & 10AM only. No Endurance Class.
Monday 12/24 (Christmas Eve!)- All Levels Classes in Southie Green at 5:30AM, 6:30AM, 9AM, 11AM, & 12PM. No morning classes in Southie Orange; no bootcamp class. Box closes at 1pm.

Warm-up
EMOM 6
1. 100m Run
2. 15 Medball Thrusters
3. 50 Double Unders or :40 Seconds of Double Under Practice

Mobility
Calf and Hamstring Rolling

Strength
Deadlift
3-3-3-3-3

WOD
800m Run
75 Wallballs
150 Double Unders

Level 2 – 600m-50-75
Level 1 – 400m- 40-200 Singles

Extra Work
12:00 EMOM
ODD- 100’ Farmer’s Carry (70/53)
Even- 50’ HSW

Extra Work

Endurance Class (6:30AM Southie Green & 4:45PM Southie Orange)
Every 3 Minutes for 30 Minutes
250m Row
Then
X Double Unders
X Distance Bike
X Burpees

L4- 90 Dubs, 1 Mile Bike, 15 Burpees
L3- 60 Dubs, .7 Mile Bike, 12 Burpees
L2- 30 Dubs, .5 Mile Bike, 9 Burpees
L1- 100 Singles, .3 Mile Bike, 7 Burpees

DISCUSSION 2 Comments

  1. Ryan Gould 12/18/2018 at 3:29 am

    DL: 275×3

    WOD: 11:15 Rx

  2. Jason Barrow 12/18/2018 at 2:11 am

    I didn’t recognize Brownie at first as he only has two pieces of extra gear in the picture, that’s practically being naked for him.

    Deadlift: DNF
    WOD: 7:15 Rx

    Unbroken wall balls. I think I rested twice on dubs. Played the clock game just trying to beat Bish’s score like a baby.

    Jill, maybe you’d have been competitive if you didn’t tire yourself out on that 155# deadlift set. But hey, new 3RM, grats!