781-258-1151
***All this week morning Open Gym will be ending promptly at 9am everyday. OG Leigha is on vaca this week. Get your butts into class!***
**Sunday February 6th at 9am there will be a Member Appreciation Day! Kicking off with an AWESOME community workout followed by a Banquet to celebrate goals that have been achieved this passed year and to discuss some updates to look forward to this year. Bagels, donuts, coffee and mimosas will be available! Please please please try your best to attend!**
A. Skills and Thrills: Handstand Push Up progressions
B. Technique Review: Push Press, Push Jerk and Split Jerk Full WOD
A. Technique Review: Overhead Squat
B. "Cheer For Me"
OHS: 4-6-8-4...
Full WOD
THERE WILL BE NO 7:30am CLASS OR OPEN GYM TODAY!!!
A. Skills and Thrills:
... Full WOD
A. Technique Review: Deadlift, Hang Power Clean and Hang Squat Clean (10 mins)
B. EOMOM 10:
1 Clean Deadlift + 1 Hang Power Clean + 1 Hang Clean
A. Skills and Thrills:
EMOM 6
Min 1: 2 wall walks
Min 2: 10 weighted hollow rock
EMOM 6
Min 1: 2 muscle up
L3: rings or bar
L2: 10 kip swing
Barbell Club: 7:30 - 9:00am
Open Gym: 7:30 - 9:00am
CrossFit Class: 9:00 - 10:00am
***New Class Schedule!!!***
Monday, Tuesday, Wednesday:
5 AM Class
6:15 A...
A. Skills and Thrills:
work on progressions, everything upside-down, for 10 mins (handstand holds, walks or more advanced around objects.
A. Skills and Thrills:
String together gymnastics movements
B. Technique Review:
Power Snatch
C. "The Gerber...
**Reminder, New PM Schedule**
Thursday, Friday:
***Same exact AM schedule
4:30 - 5:30 PM Open Gym
5:30 PM Class
A. Recovery...
A. Technique Review: Split Jerk
B. Split Jerk:
3-2-2-2-1-1-1
<... Full WOD
***New Schedule**
Open Gym 7:30 - 10:00am (5 spots)
Barbell Club 7...
Full WOD
Skills/ Strength:
One round of:
Reverse lunges x 5/side
10 strict toes-to-bar
Single-leg Romanian deadlifts x 5/side (unweighted)
kick...
Skills/ Strength:
Choice 1: 5 minutes of coach assigned kipping progressions - athlete specific
Choice 2: 5 minutes of coach assigned handstand walk progress...