WORKOUT OF THE DAY: STRENGTH: Back squat 10.10.10.10 building WOD: [Bolas de pared] 10 HSPUs 20 Wall Balls 30 Sit-ups x 5 Rds L1-Def, 6″/4″, 20/14, 20 GHDs L2/M- Flat HSPUs, 14/10, 25 sit-ups L3- 5 Wall Walks, 10/6, 20 sit-ups 20min CapRead More

WORKOUT OF THE DAY: STRENGTH: NONE WOD: [ Squash ] 1- 400m Run then any order- 50 thrusters 50 push-ups 2-400m Run then any order- 50 power cleans 50 P jerks 3-400m Run then any order- 50 DLs 50 Lateral bar hops (L+R=1) 4- 400m Run then any order- 50 TTBs 50 V-ups L1- 400m, 75/55 L2/M-300m,...Read More

WORKOUT OF THE DAY: STRENGTH: Push Press 1.1.1.1 Building WOD: [ Peanut butter ] 40 D-unders 20 Back Rack Lunges (10/side) 20 Bent over rows 20 P Presses x 4 Rds L1-95/65 L2/M-65/45 L3-singles x2, 45/35 16min CapRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Come make up a workout you missed this week or stop by to work on a strength or skill!Read More

WORKOUT OF THE DAY: STRENGTH: NONE WOD: [ “DONUTS” ] “Team Wod, only 1 works at a time, both run at the same time 60 DB Burpee Renegade Row DL’s 200m Run 80 Box Js 200m Run 100 DB P Press 200m Run 120 DB P Cleans 200m Run 140 Alt DB 1 arm Power Snatches...Read More

Good luck to those competing this Saturday at RWL Memorial Weighlifting meet in Franklin Mass. WORKOUT OF THE DAY: STRENGTH:  Power Clean 3.3.3.3 building WOD: [“Floyd” ] 30 WBs 15 DLs 20 WBs 10 DLs 10 WBs 5 DLs 15min Cap L1-30/20 to 10/9′, 315/ 225 L2/M- 20/14 to 10/9′, 225/155 L3- 14/10 to 9′, 155/105...Read More

Congratulations Legault Family and Welcome JJ! WORKOUT OF THE DAY: STRENGTH:  NONE WOD: [“Hollow Man” ] Partner Wod, only 1 working at a time 100 KB F rack step-ups (20/14″, 53/35) 300 Farmers carry (53/35) 600m Tire Drag (45/25) 180 Hollow Rocks 30 min CapRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweatfest ] 9:15am AND 10:30am classes! Hop in for a sweatfest!Read More

WORKOUT OF THE DAY: STRENGTH: Single Leg DL 5/ side x 5 sets WOD: [ Mini “Badger” ] 20 hang squat cleans 25 Pull-ups 600m run x 2 sets 15min L1-95/65 L2/M-75/55, 400m L3-65/35, V-rows, 300mRead More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 1min Supersets ] #1 A)Row (cals) B) Hollow Rocks 1min rest #2 A) Tire Flip B ) Sledge Hammer swings 1min rest #3 A) Assault Bike B) Russian Twists 1min Break #4 A) Plank B) D-Under  Read More