NEWS
TEEN CLASS “BACK-TO-SCHOOL” PROGRAM
This is a special two week “back-to-school” training program that will be offered FOURdays a week (Monday through Thursday) for the week of AUGUST 14 and AUGUST 21! Mondays and Wednesdays will meet at the Lincoln Sudbury High School Track; Tuesdays and Thursdays will be back at Daybreak. All sessions run from 4:30p-5:30p.
There are two ways to participate in our August program.
- Each visit will count against an existing or new Teens Punch Card
- Sign up for a special August training rate of $99, which includes all 8 sessions
Simply email us at [email protected] or see Mel to reserve your spot!
WOD
Front Squat
3×6, across
“Karen”
150 Wall Balls (20/14) (10/9)
Post Weight and Time to Comments.
ENDURANCE
6 round:
1 length Sled push (255/165)
Run 200 Meters
rest 3 Minutes
125#
Karen 11:05 12#, not all at 9′ but most, next time hit 9′ every time
115#
8:01 10#
hit 9′ with the 10#, which is not the case with 12-14. Next time should be able to jump though and hope to do the 12 or 14.
125# push press
8:16 53# KBS
150#
7:33rx
You’re an animal. Awesome job.
175 3×6 front squat
9:29 rx
El Guapo
125#
8:02 Rx
205#
6:43 rx
Very happy I made it this morning. Had a rough night and wasn’t feeling my best but left DCF feeling like a million bucks.
Front Squats – 225#
“Karen” – 6:42 Rx (:17 PR)
125#
9:37 Rx
Front Squats – 185# being nice to the knee
karen – 6:45 Rx being mean to the knee. 75-15-10-10-20-20
105# with Albert, bench; 15:51 16# oof.
225#
7:58rx way to many breaks but felt good doing this WOD again!
205# FS
Karen 8:28rx (35-25-20-20-15-15-10-10)
Last time 8:11rx
Squats: 215# and 7:11 for Karen. First time doing Karen and was a bit conservative with the squats…remind me to push for a 6:45 time next time 🙂
Danny: 105# squats and 11ish minutes for 75 wall balls at 12#
Nice job Danny!!!
Squats: 125#
Karen: 12:48 at 14#
225# / 8:34 Rx. Went in with a misguided rep scheme in my head and it killed me.
Fronties: 145#
Karen: 12:54 Rx
First time since starting DCF that I’ve been able to post Rx next to any workout.
150 air squats at home with 14# weight vest on. 7:00.
FS 225#
Karen 7:48 Rx
PJ Technique Work
3 Rounds 13:55
20 Cal Row
20 Burpees over the rower
20 Cal Bike
185# FS
6:04 rx :14 sec pr