NEWS

  • 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!

WOD

“Ransom”
3 Rounds
400 Meter Run
15 Thrusters (135/95)
21 Inverted Burpees

WOD Guidance & Goals:
Run the 400’s :10 slower than your 1 mile PR pace to save energy and your legs for thrusters. Choose a weight for the thrusters that you can do for 10 reps unbroken. Then roll through the inverted burpees, catching your breath before the next round. Target 18 minutes.  

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ENDURANCE

3 Rounds
1 x 600m, :90 rest
2 x 400m, :60 rest
1 x 200m, 2:00 rest