WOD

Friday March 31 2017

News Weekend Schedule 9am: Class 10am: Closed Context: Competition Mobility: Hip Skill Practice Warm Up: None or fun warm up game Strength: 2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increasing weight to near max or max) Super Set: 5-5-5-5-5-5-5 Half kneeling single dumbbell press (7 sets of 5 reps, increasing weight to near max […]

WOD

Thursday March 30 2017

News Weekend schedule: 9am: Class 10am: Closed Context: Practice Mobility: Ankle Skill Practice Warm Up: Spend 6 minutes working up to a challenging height box jump from a standing position. Scale up by jumping from a seated position. Metabolic Conditioning: “Not Afraid” 15 minute AMRAP (As many rounds as possible) 10 Kettlebell Swings (Health: 35lb […]

WOD

Wednesday March 29 2017

News Weekend schedule: 9am: Class 10am: Closed. Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working on Skin the Cat and progressions. Strength: 6×3 back or box squat – 9 of 15 (6 sets of 3 reps, same weight across, approximately 75 – 85% of max for back squat, 65 – 75% […]

WOD

Tuesday March 28 2017

News -This Saturday we will be open from 9am-10am only! Context: Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 12 minutes working up to a challenging (80-90%) power snatch + squat snatch + overhead squat, or do 3 reps of the complex each minute on the minute for 6 minutes (50-60%)   […]

WOD

Monday March 27 2017

News -This Saturday we will have 9am class only and close at 10am Mobility Smashwerx 17.5 Mobility Warm Up Slow 5 minute AMRAP 4 Thrusters 115/75 15 Double unders Met-Con Option 1 10 Rounds for time 9 Thrusters 95/65 35 Double Unders Met-Con Option 2 “Summertime Blues“ 6 minute AMRAP (As many rounds as possible) […]

WOD

Friday March 24 2017

Mobility Smashwerx 17.5 Warm Up Slow 5 minute AMRAP 3 Thrusters 115/75 15 Double unders Met-Con 17.5 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders For other versions of this workout click Here

Uncategorized

Thursday March 23 2017

News -We are going bowling this Saturday from 7-9pm at boutwells here in concord! Make sure you sign up on the whiteboard! Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working up to a challenging overhead squat out of the rack (80-90%), or do 3 reps on the minute for 6 minutes […]

Uncategorized

Wednesday March 22 2017

News -We will be bowling this saturday from 7-9 at boutwells here in concord! Make sure you sign up on the whiteboard! Context: Competition Mobility: Shoulder   Metabolic Conditioning: “The One That I Want” For time. 5 rounds for time (Health: 4 rounds) Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring […]

Blog, WOD

Tuesday March 21 2017

News -We are bowling this Saturday from 7-9! If you would like to come please make sure you sign up on the whiteboard! -Today Bear grips will be demoing their gear at our evening classes, come by and try it out! Context: Competition Mobility: Shoulder Skill Practice Warm Up: Spend 12 minutes working up to […]

Blog, WOD

Monday March 20 2017

News -We are going bowling March 25th from 7-9 pm! Make sure you sign up on the whiteboard! -Bear Grips will be in March 21st during our afternoon classes to demo their gear, stop by and try it out! Mobility -Smashwerx 17.4 mobility Met-Con Complete as many rounds and reps as possible in 13 minutes […]