Tide On The Rise


Holiday Schedule
Thursday 12/23 – Normal Schedule
Friday 12/24 – Xmas Eve –5,6,7&8am
Saturday 12/25 – Merry Xmas!
Sunday 12/26 – Normal schedule – No CTX
Monday 12/27 – Normal Schedule
Tuesday 12/28 – Normal Schedule – No CTX
Wed 12/29 – Normal Schedule
Thurs 12/30 – Normal Schedule – No CTX
Friday 12/31 – New Year’s Eve – 5,6,7,8,11 & 12pm classes. Box Closes at 1pm.
Saturday 1/1 – Happy New Year!!! All levels classes in Southie Green at 11am and 12pm. Non-Coached class with Goose – 10am Kick off
Sunday 1/2 – Normal Schedule

Warm Up
Grab a Long Band
40s Work|20s Rest
-Banded Side Steps
-Pass Throughs
-Banded Pull Aparts
-Standing Lateral Banded Rotations*
-Pallof Press*
-Banded Face Pulls

*band wrapped around the pull up structure at shoulder height

Shoulder Stretching
Chest Stretching

Power Snatch
3 Reps

Level 1- Power snatch +Overhead Squat

4 Single Arm Devil’s Press 50|35
4 Chest to Bar Pull-ups
6 Single Arm Devil’s Press
6 Chest to Bar Pull-ups
8 Single Arm Devil’s Press
8 Chest to Bar Pull-ups
10 Single Arm Devil’s Press
10 Chest to Bar Pull-ups

Level 2- 40|25, Chin Over Bar
Level 1- 30|15, Ring Row
ADV – 70|50, Bar Muscle-up

Extra Work
20|15 Cal Ski
50ft HS Walk*
*over Obstacle or plates where able, scale to 25ft, 20 shoulder taps, 30s handstand hold or 50ft overhead kb carry 1.5’s|1’s