• BARBELL CLUB: Starts a new 8 week cycle TODAY!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
  • Wayland: Tues at 6:30a and Thurs 6:30p
  • Acton: Wed at 6:3op and Sat 8a
• RISE-N-GRIND: Starts in Wayland THIS SUNDAY 9/1 at 8am!
• LABOR DAY SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
• TEEN CLASSES: Start next week 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND!

“Stop the Music”
1K Row
30 Overhead Lunges (135/95)
50 Calorie Bike
30 Power Cleans (135/95)

WOD Guidance & Goal:  Choose a weight for the overhead lunges and cleans you can get at least 10 reps before placing the bar down. The row will take 3:30-4:30 and the bike will take 3-4 minutes. Do big sets of overhead lunges to minimize how often you have to pick up the bar. The cleans are the last movement so get after them. Do a big set to start then chip away at smaller sets with short breaks. Target 15 minutes.

Post Time to Comments. Compare scores HERE.

1 mile fast, 1 mile easy, 1 mile fast