NEWS

Per our recent communication to members, we are temporarily closed at both locations (Acton and Wayland) until further notice. If you did not receive our member email, which contains a lot of important information, please email us at [email protected]

Online classes started YESTERDAY!

ONLINE CLASS SCHEDULE:

  • Weekdays: 6:00a, 8:30a, 5:30p
  • Weekends: 8:00a

Link for our video conferencing service has been sent to each member. If you are unable to join our online classes, we will continue to post home WODs with guidance videos which can be done at a more convenient time. Hope to see you online! Either way, post to comments!

WOD

“Flux Capacitor”
AMRAP 20
Run 200 Meters
20 Push Ups
30 Bicycle Sit Ups

Cash Out
Strict Pull Ups -- 3 x Max Reps. Rest as needed between sets.
OR
DB or KB Curls -- 4 x 8 reps per side

WOD Guidance & Goals:
Run the 200’s at your 1 mile PR pace, that’s going to feel uncomfortable! You’ll get to rest on the push ups. Start with a bigger set of push ups without hitting failure, then chip away at smaller sets with a :05-:10 break. The bicycle sit ups are 30 per side (60 total reps). Target 6 rounds. If you’d like to stay inside, run 4 flights of stairs (that’s up and down 4 times) or if you have a rower row 200 meters. Knees or hips don’t like running, do 50 high knees and 50 butt kickers. 

Post Rounds to Comments.

ENDURANCE

15 min out, run back faster!

BARBELL CLUB

1) Back squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps, 75%x 5 reps.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps x 2 sets.