Saturday 12.18.21

Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 5 Band Overhead Goodmornings – 5 each Box Step-ups – 10 Scap Pull-ups A. Burpeepalooza with a partner 0:00-6:00 […]

Friday 12.17.21

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) AMRAP 6: – 20ft Bear Crawl – 10 Band Pass through – 10 each Band Iso Rows – 3-5 Plyo Push-ups 4) Bench Press w. an empty barbell 1 x 5 w 1s pause halfway […]

Thursday 12.16.21

Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each Banded Bird Dogs – 7 Banded Overhead Goodmornings – 9 Goblet Squats 1s Pause in the bottom position […]

Wednesday 12.15.21

Prep Equipment Required: foam roller, light/medium band 1) Foam Roll Hamstrings x 60s each 2) 4 each Single Leg Upward Dog to Standing 3) 3 Rounds: – 2 Russian Baby Makers – 4 Plank Waves – 6 each Walking Lunges – 8 Banded Good Mornings A. AMRAP 30 40 Calorie Row 30 Calorie Bike 20 […]

Tuesday 12.14.21

Prep Equipment required: Foam roller, light DB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 6 at a slow pace: – 4 Yoga Push-up (scale to knees as necessary) – 6 each DB Snatch – 8 each Split Stance DB Rows – 15 Banded Pull-aparts – 30s Jump Rope Practice […]

Monday 12.13.21

Prep Equipment required: Foam roller, medium/light band, empty barbell 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 5: – 5 each Banded Bird Dogs – 10 ft Elephant Walk – 5 RDLs – 5 Hang Muscle Cleans – 5 Thrusters 4) Air Bike 10-15s sprint for […]

Saturday 12.11.21

Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 ft Elephant Walk – 10 Banded Glute Bridges – 10 Goblet Squats 5) Clean Barbell Warm-up A. AMRAP […]

December Spotlight Athlete: Sarah Paxton

Name: Sarah Paxton Age: 40 Occupation: Nursing student Hometown: Medway, Massachusetts Which class time do you usually attend?: All of them, depending on my schedule! Favorite WOD: Fight Gone Bad Favorite CF Movement: Deadlift Least Favorite CF Movement: Snatch 3RM Back Squat: 205 1RM Deadlift: 350 Favorite Food: Eggs Favorite Movie: Abominable (I watch it with my son) Favorite Athlete: […]

Friday 12.10.21

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 5 Plyo Push-ups *scale to knees as necessary – 5 each Single Arm Row – 10 Scap Pull-ups – 15 Banded Lat Pulldowns 4) Bench Press w. an empty […]

Thursday 12.9.21

Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) AMRAP 5: – 3 each KB Windmills – 5 each Banded Bird Dogs – 7 Banded Overhead Squats 4) Snatch Barbell Warm-up A. Squat Snatch EMOM 15 2 […]