What’s your favorite lift during our strict strength volume focus? Bench/Back Squat/ Deadlift/ Front Squat? ……………………………… WORKOUT Of the DAY: Strength: Back Squat 6.6.6.6.6. Gymnastics/Olympic Lift: Power Snatch 3.3.3.3.3. WOD: [ UP ] 6 Rounds: 7 P. snatch (115/80) 8 OH Lunge Steps 12 min cap Buy-out: SS 3 sets: 20 Hollow Rocks/ 10 (5/sd) Bulgarian DB Lunges Competitor’s Notes: None. Post scores to comment box below.  Read more

Do you have good working habits? Check out this site for some quick helpful tips. ……………………………… WORKOUT Of the DAY: Strength: Bench Press 6.6.6.6.6. Gymnastics/Olympic Lift: Strict Pull Ups 5 sets @ 80% WOD: [ Triple 10’s ] 15 min AMRAP: 10 C2B Pull ups 10 Box Jumps (30/24ʺ) 10 HR Push ups 200m Run Buy-out: DB Complex: 3×10 SS-Seated Strict Shoulder Press/ Bent over Row Competitor’s Notes: Start training session w/3-5 max sets of Muscle Ups (accumulate 10-20 reps) Post scores to comment box below.  Read more

Have you seen this guy attack a WOD lately? Keep an eye on him, he’s a machine! Reminders: Olivia’s Couch 2 5K Program meets on M/W/F mornings 6:30am @Doyle Field. Sign up for the 8 week session HERE Ryan’s 7 Week Muscle-Up Clinic starting this Sunday 7/21 9:00-10:00am and is FREE! Check out the details & Sign up HERE Lauren (L1) will we walking 60 miles next weekend in the Susan G Komen 3-Day. Support Lauren on her PAGE ……………………………… WORKOUT Of the DAY: Strength: None. Gymnastics/Olympic Lift: None. WOD: [ OPEN GYM ] Open gym 8:30am-10:30am Buy-out: None. Competitor’s Notes: None. Post scores to comment box below.  Read more

Today’s WOD “Scotter” honors a local fallen hero. First Lieutenant Scott Francis Milley was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. ʺScooter??? grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley. The Lt. Scott F. Milley Ranger Foundation was created to honor the life of Lt. Scott F. Milley, Army Ranger from Sudbury, MA. The organization seeks to accomplish this by raising funds through traditional fundraising activities and then using these funds to provide scholarships to individuals with need and with a record...Read more

Friday night Grill N’ Chill is BACK ON TONIGHT! Join us after the 6:30 class for some food, drinks & Basketball! Reminders: Olivia’s Couch 2 5K Program meets on M/W/F mornings 6:30am @Doyle Field.  Sign up for the 8 week session HERE Ryan’s 7 Week Muscle-Up Clinic starting this Sunday 7/21 9:00-10:00am and is FREE!  Check out the details & Sign up HERE Lauren (L1) will we walking 60 miles next weekend in the Susan G Komen 3-Day.  Support Lauren on her PAGE ……………………………… WORKOUT Of the DAY: Strength: Front Squat 8.8.8.8. Gymnastics/Olympic Lift: Squat Clean & Jerk 2.2.2.2.2. WOD: [ Slide Deck ] 3 Rounds: 7 Sq Clean and Jerks (2RM weight) 50 Double-Unders 400m Run 20 min cap *Goal of the WOD is to go HEAVY! Buy-out: Strict HSPU 4 sets @ 80% of max Competitor’s Notes: Aim for 225/155 for WOD Post scores to comment box below....Read more