WORKOUT OF THE DAY STRENGTH: Barbell Underhand Grip (Supinated) Bent Over Row 12reps, on 2mins x 6 sets WOD: (Hammer Time) 10 DLs20 Pull-up30 Sit-ups x 4 Rds L1- 275/185L2- 205/ 145, BandedL3- 135/95, Jumping 16min CAP Buy Out at the 20min mark 12 DB Hammer Curls then 10 Barbell Ab wheels on 2mins x...Read More
WORKOUT OF THE DAY STRENGTH: OHS 5.4.3.2.1.1.1. Or OHS 5.5.5.5.5.5 WOD (Opens 18.2) For Time (12min Cap) 1-2-3-4-5-6-7-8-9-10 DB squats Burpee over DBs* L1- 50/35, “Bar”facing burpees L2- 35/20, Burpee over 1 DB L3- 20/12, squat thrust in place. 12min CapRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Picking it up and putting it down.) Partner Wod- Male teams- X,000 lbs of weight per exercise Female Teams- X,000lbs of weight per exercise- B SquatFloor Bench PressDLTeam chooses mutual weight for each movement, you can change weight after you complete 1 movement L1- M-20,000, F-15,000L2/M- M-15,000, F-12,000L3-M-10,000,...Read More
WORKOUT OF THE DAY STRENGTH: Power Clean 3.3.3.3.3 building WOD: (Opens WOD 13.4) 7min AMRAP 3 Clean and Jerks3 Toes To Bars6 CJs6 TTBs9 CJs9 TTBs Continue with 12,15,18 Reps …..until the 7min mark at the 10min Mark15 BB Bicep Curls on 2mins with Mobility between x 3 sets 16mins Read More
WORKOUT OF THE DAY STRENGTH: Box Squat 3.3.3.3.3 buiilding Superset with 4 way Monster Walks (15 steps forwards 15 steps backwards) 15 steps L 15 steps R) WOD: ( Boxing with the Champ) 2min Drills Row Burpee Air Squat Rest x 3 Rds 24minsRead More
WORKOUT OF THE DAY STRENGTH: Split Jerk 3.3.3.3.3 building Superset with 12 Band pull-aparts for 5 sets between each round WOD: (Jumping Beans) 5 Power Jerks10 Box Jumps20 Sit-upsx 5 Rds L1- 185/125, 30/24, 15 GHDsL2- 135/95, 24/20, Sit-upsL3- 95/55, 20/14 15min CapRead More
Q) Tell us a little bit about yourself? A) I recently turned 60 years old. I have completed 20 marathons, 2 triathlons, played 6 years in an over 30 baseball league, played 25 years in the Fitchburg Mens Basketball League ( 2 titles won), coached 16 years at St. Bernard’s Elementary School boys 7/8 grade...Read More
TONIGHT’S 6:30PM CLASS HAS BEEN CANCELLED DUE TO WEATHER! WORKOUT OF THE DAY STRENGTH: Front Squat 3.3.3.3. Building WOD: (Don’t sandbag the workout!) 10/7 Cal Bike15 yard SandBag Walking Lunges15 Back Squats15 yard Bear Crawl with SandBag x 20min AMRAP L1-60/40L2- 40/20L3- 20/ BW 20minsRead More
WORKOUT OF THE DAY STRENGTH: 6-8 Reps OTMEM x 10mins – Bench Dip – Matador Dips -Weighted matadore Dip WOD ( Powering through) 10 Power Snatches 15 Pull-ups 45 D-unders x 4 Rds At the 15min Mark, start the buyout- 3 sets of 15 reps DB overhead Tricep extensions, on 2mins with mobility between L1- 95/65,...Read More
