Some Ch-Ch-Ch-Changes!!!!

Charlestown Schedule Change for Rest of August : There will be no BootCamp classes on Tuesday for the rest of August (4:15pm). Monday, Wednesday, Friday are now the 4:15pm BootCamp days. There will be Conditioning WODs posted for Open Gym on Tuesday still.

Woburn Schedule Change for Fridays Moving Forward: Class on FRIDAY EVENING will be 5:30pm ONLY. Open Gym will be 4-6pm, then CrossFit at 5:30-6:30pm, with the gym closing at 6:30pm.

 

Stay tuned for more exciting schedule ADDITIONS ONLY for both locations starting after Labor Day, as well as a Lifestyle/Nutrition Challenge where the winner gets $$$$ prize and other great stuff, and the epic Block Party and In House Throwdown September 16th.

 

WEDNESDAY

BootCamp

Warmup : Burpee Breakdown

Core Work : 20 Dragon Flags + 20 Barbell Rollouts

WOD : 3 Rounds
Run 800m
50 Situps
50 Russian KB Swings

 

CrossFit

Strength : Barbell Complex
1 Deadlift + 2 Hang Squat Clean

  • Find a max weight

WOD : 3 Rounds, 3:00 on, 2:00 off, for reps (total)
7 Power Clean 135/95
7 Front Squat
7 Shoulder to OH

S: 75/55
L1: 115/75

Rx+: Bear Complex @ 185/135 (Power Clean + Front Squat + OH + Back Squat + OH, all done UB)

 

The Program

1. Strength and WOD

2. High bar

work to a 1 rep max, then EMOM 20m 3 heavy reps

rest 5m then 5m amrap burpees muscle ups