NEWS

  • SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
  • THANKSGIVING WEEK SCHEDULE (11/25-11/30)
    • Mon 11/25 + Tue 11/26 – Regular Schedule
    • Wed 11/27
      • WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
      • ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
    • Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
    • Fri 11/29 – OPEN GYM 8-11a
    • Sat 11/30 + Sun 12/1 – Regular Schedule

WOD

“Heavydirtysoul”
5 Rounds:
27 Double Unders
21 Calorie Row
15 Burpees
9 Calorie Bike
Rest 1 Minute

WOD Guidance & Goals:
Double unders will take around :30, the row :60-1:20, burpees :60 and the bike :30-:60. Target 4 minutes per interval.

Post Intervals to Comments. Compare scores HERE.

ENDURANCE

3 x 1000m, rest 4 min

BARBELL

Courtesy of Burgener Strength
1)Hang squat snatch: 10 rounds – Every 2 minutes, complete:
3x hang squat snatch (work up to a max for the day)

2) Back squat: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.

3) 3 x Max Strict Pull Ups

4) Core
3 Rounds
10x weighted back extensions (45/25)
rest 90 seconds
10x evil wheels
rest 90 seconds