A Few Things Happening

A Few Things Happening

Vending Machine Coming : We are having a vending machine delivered to Charlestown on Tuesday that will be stocked with Fuel For Fire, Kill Cliff, Paleo Kits, and all other awesome stuff to fuel your workouts and beyond. Charlestown is a test case for us and we will hopefully be getting one for Woburn soon.

Friday’s in Woburn : We will be adjusting the schedule to meet demand by increasing Open Gym time and altering class times. Check the schedule later in the week for updates.

 

MONDAY

BootCamp

Core Work
EMOM 12m
5-10 Toes to Bar or Scale
5-10 Push-Ups
5-10 Air Squats

– Pick a rep count you can stick with all 12 minutes

Conditioning
3 Rounds
Run 400m
50 Double Unders
20 Push-ups
then 100 Walking Lunges

 

CrossFit

Strength : Low Bar Back Squat
3-3-3-3-3

 

WOD : For Time
15 Deadlift 225/155
Run 200m
12 Deadlift
12 Cal Row
9 Deadlift
9 Bar Facing Burpees

This workout should be an all out sprint start to finish. Push until failure, don’t game for later.

S: 95/65
L1: 155/105

Rx+: 275/205

 

The Program

1. Strength and WOD Rx+

2. Clean work
a: EMOM 12m : 3 TnG reps
b: 3×3 Clean Deadlift, heavy

3. 3×8 Hang Power Clean, heavy UB, rest 1:00 between

4. 4X10-15 Toes to Bar