• 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 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?? 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.


On the 3 Minute for 10 Rounds
1 Squat Clean
2 Front Squats

WOD Guidance & Goals:
Coaches will help you work up to 80-85% of your 1 rep max for this workout. Please keep in mind you will be doing 30 front squats at a heavier weight. Reps should be difficult. You’ll have plenty of time to rest. 

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