NEWS

  • 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 TODAY, 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.

WOD

Back Squat
3×5, across

“Burn Out”
50 Medball Cleans (20/14)
25 Jerks (155/105)
50 Medball Cleans

WOD Guidance & Goals:
Coaches will help you work up to 80-85% of your 1 rep max for the first part of the workout. For the metcon, do 30/20 medball cleans then at least a set of 10 jerks. The last set of cleans push to go unbroken. Target 7 minutes. 

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