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Wednesday, December 4 2019 

Now that winter has arrived we ask that everyone wear a separate pair of shoes to class. This keeps the sand and salt out of the gym and helps keep it clean. 

Strength: Deadlift

65% x 3 reps

75% x 3 reps

85% x 3 reps

Superset with…

5-7 Muscle-ups or 7-10 Strict Pull-ups 


WOD: For Time 

10-20-30-40-50 

Wall Balls 20/14

KB Swings 53/35

Cal Row, Bike, Ski 

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Tuesday, December 3 2019 

Our morning classes will be canceled this morning. We will reopen from 4:00pm-6:30pm for open gym. There will be a suggested WOD on the board. 

Strength: Bench Press 

65% x 3 reps

75% x 3 reps

85% x 3 reps

Superset with….

12-15 Lateral Raises 

WOD: For Time 

30-20-10 

Push Press 95/65

Front Rack Lunges 

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Wednesday, November 27 2019 

Announcements: 

We will only a 8:30am on Thursday the 28th and we will be closed Friday, November 29th. We will have normal hours Saturday, November 30th. 

WOD: For Time 

100 Back Rack Lunges 95/65

EMOM: 5/7 Push-ups 

100 Russian KB Swings 53/35

EMOM: 5/7 Push-ups 

100 Back Squats 95/65

EMOM: 5/7 Push-ups 


100 Sit-ups

EMOM: 5/7 Push-ups 

You have 5 minutes to complete each movement. At the end of each 5 minutes we have a 1 minute rest. 

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Tuesday, November 26 2019 

Holiday Hours: 

Monday- Normal class hours

Tuesday- Normal class hours

Wednesday- Morning Classes 5:30am,6:30am,7:30am,8:30am  

Night Classes: 4:00pm

We will only a 9:00am on Thursday the 28th and we will be closed Friday, November 29th. We will have normal hours Saturday, November 30th. 

Strength: Jerk

65% x 3 reps

75% x 3 reps

85% x 3 reps

Superset with… 

15-20 DB Front Raises


WOD: AMRAP 12

6 Power Snatches 95/65

12 Burpees

24 Double-unders 

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Monday, November 25 2019 

Holiday Hours: 

Monday- Normal class hours

Tuesday- Normal class hours

Wednesday- Morning Classes 5:30am,6:30am,7:30am,8:30am  

Night Classes: 4:00pm

We will only a 9:00am on Thursday the 28th and we will be closed Friday, November 29th. We will have normal hours Saturday, November 30th. 

Strength: Front Squat 

60% x 5 reps

70% x 5 reps

80% x 5 reps 

Superset with…

10/7 Cal Bike Sprint

WOD: 0:00-10:00

4 For Time Rounds 

5 Front Squats 155/105 (From the ground)

10 Toes to Bar 

15 Deadlifts 155/105

10:00-15:00

Max Cal Bike/Row/Ski 

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Saturday, November 23 2019 

WOD: “Menard” 

In teams of 2, For Time 

2,019m Row/Run/SKI 

Then 5 Rounds 

11 Power Cleans 185/125

13 Bar Over Burpees

39 Wall balls 

Then…

2,019m Row/Run/SKI no

Jason was a 39-years-old fire lieutenant of the Worcester Fire Department. Before he died, he saved two of his fellow firefighters as they searched for a woman and child reported trapped in the home. Jason leaves behind his wife, Tina, and their three children. 

There is a fund set up for his family. All of the donations collected will go to the family, according to the Professional Fire Fighters of Massachusetts Foundation. We are asking that everyone donate $20 to this fund. All of the donations goes directly to the Menard family. 

Donations may be sent to:

Worcester Fire Department Credit Union

34 Glennie St.

Worcester, MA 01605

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Tuesday, November 19 2019 

This Saturday we will be hosting a Hero WOD for Lt. Jason Menard who paid the ultimate sacrifice while rescuing two other Firefighters. We are accepting donations of all size, nothing too small, that will go directly to his family!

Strength: Back Squat

60% x 5 reps

70% x 5 reps

80% x 5 reps

Superset with…

15-20 Russian KB Swings 


WOD: 6RFT 

12/9 Cal Bike 

12 Russian KB Swings

3 Squat Cleans (increasing in weight) 

•3 Squat Cleans for 2 rounds 

•2 Squat Cleans for 2 rounds 

•1 Squat Clean for 2 rounds 

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Monday, November 18 2019

WOD: For Time (35 minute cap)

10 Toes to Bar

10 Toes to Bar 

25 Calories or your choice


10 Toes to Bar

25 Calories of your choice 

50 DB Hang Clean + Jerks 50/35


10 Toes to Bar 

25Calories of your choice 

50 DB Hang Clean + Jerks 50/35

75 Wall Balls 20/14

10 Toes to Bar 

25Calories of your choice 

50 DB Hang Clean + Jerks 50/35

75 Wall Balls 20/14

100 Double- Unders