We will open for classes at 12pm. We will be running a 12pm, 5:30pm, 6:30pm class. The gym will close at 7:30pm. Open Gym at 4:30-5:30pm
It’s finally time to announce our Two Year Anniversary Party date. Our anniversary is actually January 24 but due to some conflicts like competitions and availability of the venue we pushed it back til now.
Saturday, February 21 at the Brickyard in Woburn. We will have some more details as we get closer but the date is settled and it’s time to get excited! We will start at 8:00pm and go until they kick us out. They love us there because of last year so they are very excited. We have the entire downstairs to ourselves and will have an open bar. All we ask is for a $20 donation.
Bring friends, bring family, bring anyone and everyone. Last year was an absolute blast and we hope you all want to join us again!
TUESDAY
BASE and PLUS
Strength: Press
5-5-5-3-3-3
WOD: 4 Rounds
Row 300m
5 Clean and Jerk 185/125
150′ Bear Crawl
150′ Shuttle Sprint
SkWAT Team: High Bar Back Squat
3×5
– Since Monday was a wash, get some squat work in to make sure you get 2-3 days in this week!
THE PROGRAM
1. WARMUP : 3 rounds, not for time
40′ HS Walk
20s L Sit Hold – hanging from pull-up bar
rest 1 min
40′ HS Walk
20s L Sit Hold – top of ring dip from 2 muscle ups (perform 1 then another then hold at top of 2nd)
rest 1 min
2. Press
5-5-5-3-3-3
3. WOD: 4 Rounds
Row 300m
5 Clean and Jerk 225/145
5 Box Jumps 40/30 (full stand)
4. 100 Pushups, 50 strict pull-ups, 10 strict muscle ups
– for quality not time. take your time, failure is fine.
