3 Year Anniversary Party : Raffle tickets are on sale at both locations. For $20 you could win 2 months free membership. Why not? You DO NOT have to be at the party to win, but we strongly encourage you to be there!

 

MONDAY SLIGHT SCHEDULE CHANGE: This is in fact a holiday weekend with Monday being President’s day. There will be no changes to Saturday or Sunday.

 

Monday we will reduce slightly at both locations. Below is the schedule for Monday, February 15th.

 

MONDAY, 2-15-16

Woburn : 6:00am, 7:00am. 12:00pm. 430, 530, 630pm

Canal Park : 6:00am, 7:00am. 12:00p. 430, 530, 630pm

 

 

FRIDAY

 

Sprint Class (8:30 CP, 9:00 Woburn, 1:00 CP)

 

1. 5m Dynamic Warmup with Coach

 

2. Max Down and Back Sprint (50′ one length) in 3 minutes, escalating burpees at starting line beginning with 2 increase by 1

 

rest 5 minutes

 

3. 5m AMRAP
30 Situps
30 Seated Press w/ Medball (legs extended)

 

Rest 5 minutes

 

4. Conditioning
5m AMRAP
15 Box Jumps 24/20
15 Jumping Pull-Ups
ME Push-Ups without stop

 

 

CrossFit

 

Strength : Hang Power Clean
Find a 1 rep max

 

WOD : 4 Rounds
5m AMRAP of
5 Pull-Ups
10 Push-ups
15 Air Squats
immediately followed by 1 minute ME Situps

 

 

Rx+: CTB Pull-ups

– Score is total reps completed. Scale movements accordingly

 

 

The Program

 

1. Strength and WOD Rx/Rx+

 

2. 3×8/15 Strict HSPU/Kipping HSPU, rest 2:00 between efforts. Score total time.

 

3. 4m AMRAP
25 Double Unders
20 Box Jumps 24/20
15 Wall Ball 20/14

 

rest 6 minutes

 

4m AMRAP
3 Deadlift 315/225
7 Toes to Bar