NEWS

  • TUE WOD Recording: Here
  • JULY 4th WEEKEND SCHEDULE
    • Friday 7/3 — NO 4:45pm Class
    • Sat 7/4 — CLOSED
    • Sun 7/5 — CLOSED
  • JULY 4th Virtual 5K: The town of Sudbury is hosting a virtual 5k (3.1 miles) with donations going toward Food Bank and Hope Sudbury. We encourage you to participate on July 4th and look forward to seeing your times posted to our WOD page. Registration and details HERE 
  • ACTON CLASSES: The 7:15am was a success last week. We will continue to have the 7:15am option on Tue and Thur
  • ZOOM CLASS UPDATE: 12p has MOVED to 12:30p on Tue + Thu

WOD

“What’s Poppin”
30-20-10
Good Morning (45/35)
Sit Up
Rest 3 Minutes
30-20-10
Cossack Squat (45/35)
Bicycle Sit Up

Post Two Times to Comments.

httpv://www.youtube.com/watch?v=u6kvlDgfO3Y

WOD Guidance & Goals:
For the first couplet, do the good mornings with an empty barbell (unbroken) and go as fast as possible on the sit ups (really throw your arms forward on these). Target 6 minutes. For the second couplet, do 30 total cossack squats (15 per side) then 30 bicycles sit ups PER SIDE. Try to go unbroken on both movements. Target 6 minutes. 

ENDURANCE

1600 meter run, rest 4 min
8x 600 meter, jog 200m between
4 x 200m, jog 200m between
1600 meter run

Thanks Mary!