Main – CrossFit Group WOD

We’ve got the Holiday Weekend coming up. Here are the hours:

Friday: 8:00AM, NOON and 5:30PM
Saturday: Regular Hours
Sunday: Closed
Monday: 8:00AM, NOON and 5:30PM

Note: No dodgeball Friday night. Go to Mass.


We just wanted to clear up a question regarding Open Gym at 730PM. Yes, the regular 7:30PM class will still be run business as usual. 🙂

Coach Led – 10 min (No Measure)

Warmup movement and mobility

Core Cook-Up (No Measure)

3 rounds of
8-10 barbell rollouts (neutral spine!!)
2 laps of gym length farms walk (Stay tall!)

Practice HSPU

Turkish Get Up (1-1-1-1-1)

Working up to a Heavy TGU (need both sides for a good rep)

04162014 (Time)

800M Run or Row 40 Calories
30 X Burpees
30 X Wall Ball
30 X Kettlebell Swings
30 X Push Press 95/65
30 Box Jumps