• 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 TOMORROW, 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.

“Bandit”
3 Rounds
Tabata Bike, Rest 3 Minutes
Tabata Shuttle Sprint, Rest 3 Minutes

WOD Guidance & Goals:
Tabata is 8 rounds, of :20 of work followed by :10 rest. During the :20 of work, go all out! At the end of the 8 rounds, you’ll take a 3 minute rest before moving to the next exercise. The shuttle sprints are performed in 10 meter intervals. Only completed 10 meter intervals count toward your score, no partial intervals (i.e. 5 meters). Record total calories and meters for every round (6 scores)

Post Calories and Meters to Comments.

Today’s WOD