Schedule Update – *Yosh is out today. Oly is still on for 10AM for a non-coached session!

Row Clinic This Saturday!
Join us for a rowing skill session This Saturday at 8AM in Southie Orange. This class is open to everyone and will not count towards your weekly classes. In this session we will assess and go over proper rowing technique as well as give you tips and drills to practice on your own. No pre-registration required! We hope to see you all there 🙂

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. The link to register is here. Same day registration is available as well!  Just show up!

Endurance class will still be held on Sunday but instead will share space in Southie Green.

Warm-up
With a partner
0-4 Minutes
Row for Max Calories
*While one partner is rowing, the other hangs from pull up bar in hollow position. Switch as needed.
4-7 Minutes
Max Air Squats
*While one partner holds plank, the other holds a plank. Switch as needed.
7-9 Minutes
Max Burpees
*One person works at a time. All out effort!

Partner WOD
3 Rounds
0-4 Minutes
Row for Max Calories
4-7 Minutes
For Max Rounds
3 Power Cleans (135,95)
3 Front Squats
3 Shoulder to Overhead
7-9 Minutes
Max Toes to Bar

Level 2- 115,75
Level 1- 75,45
ADV- 165,115

Should have 3 separate total scores at the end of the workout. The clock will reset after the toes to bar. There is no rest other than when your partner is working.

Extra Work
15 Burprees over barbell
5 Clean and jerk (225/155) 12 Burpees over bar
4 Clean and Jerks
9 Burpees over Bar
3 Clean and Jerks

L2- 185/135
L1- 135/95

*WOD Credit crossfit.com