• HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! THIS SATURDAY January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
  • JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.


Overhead Squat
5×3, across

30 Snatches (135/95)

WOD Guidance & Goals:

For the overhead squat, coaches will help you work up to 80% of your 1 rep max which you’ll do for all 5 sets of 3 reps. For Isabel, choose a weight for the snatches that you can do for 5 reps unbroken. The key to this workout is to minimize rest by not going to failure. Start with a bigger set (5-10 reps) then chip away at smaller sets and eventually singles. Target 5 minutes.

Post Weight and Time to Comments. Compare scores HERE.


Today’s workout PLUS

1) Snatch grip push press: 5 rounds – Every 2 minutes, perform:
5x snatch push press + 1x rope climb, legless (15ft)

2) 3-position halting snatch deadlift + pull
3 reps x 4 sets (Start at 70-75% 1 RM snatch and increase weight by feel).
*2 second pause at 1″ off the deck, launch position and mid-thigh before performing a pull from mid-thigh.