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06 Jan 2015

010715

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Snatch 1RM
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Open 14.4 (14 Min cap)
60 cal. row
50 T2B
40 WB (20/14#)
30 Clean (135/95#)
20 MU’s

05 Jan 2015

010615

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DU’s – 5 min
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1a. Bench – 5RM then 3×5 @ 90%
1b. BB Row 3×5
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5 RFT:
15 OHS (95/65#)
15 CTB Pullups

05 Jan 2015

010515

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Pistol practice – 5 min
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Back Squat – Build to heavy Single in 15 min
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10-9-8-7-6-5-4-3-2-1
P. Clean & P. Jerk (135/95#)
10 Pistols & 30 Du’s (b/w each round)

Ali Huberlie liked this post
03 Jan 2015

010315

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“Barbara”

5 Rounds:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 Minutes b/w rounds

Cal Ry, K.c. Cunningham liked this post
01 Jan 2015

Happy New Year!

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It is 2015 Baby! This is going to be an epic year as it is our 10th Year Anniversary. Hard to believe that it has been that long and yesterday we completed our 4th relocation of our gym. If you have not yet seen the space here is a video of the 95% completed project.

IMG_2898

A HUGE Thanks to all that were able to help out the last few days. It would have been impossible to get it done as quickly as we did without you all. To the STAFF, thanks for putting in the extra time and pushing forward to get it all done. They were long days but you all just kept plugging away and it looks great!

With this year being our 10th Anniversary, we are going to have lots of fun events and activities to enjoy in. Beginning on the 17th with the Whole Life Challenge and MetroWave Fitness for hydrostatic measurements for body composition testing. Then we have the “Pick Your Own Damned Partner” Throwdown at the end of the month. Come February we are going to have a “Couples” co-ed Throwdown so be on the look out for that one as well. These are just the tip of things to come.

FRIDAY CLASS SCHEDULE

Friday we will be holding 2 Classes to launch the new space:

10AM 

&

5:30PM

Saturday we will be back to regular schedule with classes at 8, 9, 10, and 11.

For those that have yet to make it in and see the new space, the address is:

100 Holton Street
Rear Unit (behind Dance In Motion)
Boston, MA 02135

 

29 Dec 2014

123014

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1. Jerk – work up to a max single
2. Clean – work up to a max double
3. 5 RFT
7 Handstand push-ups
14 DB squat cleans, 35/25

28 Dec 2014

122914

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1. Overhead squat – Max reps @ bodyweight (3/4, 1/2)
2a. Pull-ups – 3 x max reps, rest 30 seconds
2b. Ring Dips – 3 x max reps, rest 30 seconds
3. Nancy in a Boat
5 rounds for time
500m row
15 Overhead squats, 95/65

27 Dec 2014

122814

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Teams of 2 working simultaneously
AMRAP 5
6 Power Snatch, 115/75
12 Deadlift

rest 10 minutes

AMRAP 5
6 Power Clean, 115/75
12 OTB burpees

rest 10 minutes

AMRAP 5
6 Thruster, 115/75
12 Double under

27 Dec 2014

Sunday Schedule

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We are on for our normally scheduled Sunday class at 9:30am tomorrow with Coach Mickey! See y’all there.

On Monday, we will have the 6am and 7am classes then the move will begin. Any help is appreciated. The move is scheduled for the next few days to get the new space all organized and then we will reopen on 1/2 for the following classes:

6am
7am
5pm
6pm

We are stoked that the day is finally here to move into the new space. It is an awesome space and it will serve our purposes for a very long time.

~Neal

Robert Duggan liked this post
26 Dec 2014

122714

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1. Back Squat with a 22×2 tempo @ 80%, women 5×5/men 5×3, rest 3:00
2. Bench Press with a 22×2 tempo @ 77%, women 5×5/men 5×3, rest 3:00
3. 10 rounds
Row 30 seconds @ 2k race pace
Row 30 seconds @ 50%


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