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
50s Bike 70-75%
10s Recovery – Arms Only
—
40s Bike 80-85%
20s Recovery – Arms Only
—
30s Bike 90-95%
30s Rest
—
20s Bike 100+%
40s Recovery – Arms Only
5 Good Mornings
5 Hang High Pulls
5 Squat Mornings
5 Hang High Pulls
Mobility
Hamstring Rolling
Hamstring Stretch
Strength
E2MOM12
Deadlift
3 Reps
-building
WOD
5 Minutes: Max Bike Calories
4 Minutes: Max Hang Power Cleans 135|95
3 Minutes: Max Bike Calories
2 Minutes: Max Back Squats
1 Minute: Max Bike Calories
Score = Total Cals and BB Reps
Level 3- 115|75
Level 2 – 95|55
Level 1 -75|35
ADV- 155|105
Extra Work – Active Recovery
8x500m Row
Rest 1:45 between each interval