• PELVIC FLOOR SEMINAR: That’s our professional way of saying we’re offering a FREE clinic to help you control your bladder while exercising (double unders, box jumps, running, heavy lifts), sneezing, coughing, etc. This is open to men and women and will take place NEXT Tuesday, October 15th at 10:30a in Wayland, Brooke Reilly from Joint Ventures will educate us on how the pelvic floor works, how to strengthen it and will send you home with basic exercises. Sign up at the front desk.
  • MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? NEXT Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.


“Open 20.1”
10 Rounds
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

WOD Guidance & Goals:
Ground to overhead can be a snatch or clean and jerk. Choose the movement that you can connect the most reps unbroken. Burpees, find a steady and moderately uncomfortable pace and hold it throughout the workout. There is a 15 minute cap. 

Post Time to Comments.


20 Rounds
:30 fast, 1 min easy