* Power Lifting * Olympic Lifting * Corporate Packages * Student Athlete Team Packages * Individual and Small Group Personal Training








Monday, August 14, 2017

Monday 8/14 WOD

Warm-up:
Ladders
Bands
Oh My!

Strength - Back Squat:
4 sets of 10 reps at 70%
6/side Lateral bench hops
10 Ab slider pikes

WOD - 3 Rounds:
Run 400m
20 KB/DB Push press
20 KB Swings
10 Man Makers
10/side KB/DB Snatch
20 Weighted situps
5 Burpees


Monday, August 7, 2017

Monday 8/07/2017 WOD

 Strength - Deadlift:
5 sets of 3 at 80%
30 sec jump rope

WOD - 4 Rounds:
10/side weighted slider lunges
15 T2B
10 Wall balls
Heavy Sled down/back

Tuesday, August 1, 2017

Beach WOD this Saturday at Wingaersheek Beach!!!

Don't forget the Beach WOD this Saturday (8/5/2017) at Wingaersheek Beach!

Meet at the Gym at 8am

WOD starts at 9am

Monday, July 31, 2017

Monday 7/31/2017 WOD

 Warm-up:
Shoulder openers
Wrist Stretches

Strength - Front Squat:
10 Min EMOM @ 65-70%

WOD - 10 Min AMRAP:
10 OH Squat 75/55
10 Box Jumps
10 Pull ups


Sunday, July 23, 2017

Monday 7/24/2017 WOD

Strength - Back Squat
Warm-up: 
10/8/6 Back Squat
10 Hamstring curls
5 Army crawls
Then...
20 rep max effort

WOD - 7 Rounds of 7:
Push ups
Squats
Sit ups
Burpees
Lunges (L+R=1)
Russian Twists (L+R=1)
Dips

August 5 beach Workout Wingaersheek Beach !


Monday, July 10, 2017

Monday 7/10/2017 WOD

Warm up - 3 Rounds:
20 Cal row
20 Push ups
20 air Squats

Strength - Front Squat:
5 reps at 75%
3 reps at 80%
1 rep at 85%
3 reps at 80%
5 reps at 75%

WOD - 3 Rounds:
8/side Heavy weight walking lunges
10 later box jumps with Squat
12 Descend box jumps with squats
14 Burpees

Sunday, July 2, 2017

Monday 7/03/2017 WOD and Schedule for Tuesday

FC will be closed on Tuesday to Celebrate the 4th of July with family and Friends! Enjoy your day off!

Monday WOD:

Skill - Double Under Practice

Strength - OH Press:
5 Sets of 5 reps at 75%
5 sets of 15/side Band rotations
5 sets of 10 Band chin pulls

WOD - 15 min AMRAP:
10 Double-unders
15 KB swings
20 OH Walking lunges
200m Row/Run

Monday, June 26, 2017

Monday 6/26/2017 WOD

Strength - Squat:
5 reps at 80%, 3 rep at 90%
5 reps at 80%, 2 rep at 93%
5 reps at 80%, 1 rep at 96%
3 x 15 Slider tucks

WOD - 15 min AMRAP: 
200m Row
8 Thrusters
10 Box Jumps
12 Plank saws

Monday, June 19, 2017

Monday 6/19/2017 WOD

Strength - Back Squat:
5 sets of 3 reps at 80%
5 sets of 8/side plank hip taps

WOD - DG - 10 min AMRAP:
8 T2B
8 DB Thrusters (35/20)
12 DB Walking lunges (35/20)

Wednesday, June 14, 2017

Thursday 6/15/2017 FC Rock Climbing at Metro Rock Gym!

Come on down to Metro Rock in Newburyport for some fun FC community team building!

Rock climbing info: Thursday  6/15/17 Metro Rock Newburyport 40 Parker  St. Newburyport,  MA 6:30 meet and we will try and start climbing around 7. It will be about $30 for gym time, harnesses and shoes.

Monday, June 12, 2017

Monday 6/12/2017 WOD

Strength - Front Squat:
Warm up-
3 rounds 15 reps Front Squats
3 rounds 30 reps Mtn Climbers

3 Rounds-
12 Front Squats @ 65-70%
10 T2B
8 Pull ups


WOD - 21-15-9:
Lunges
Sit ups
Burpees

Thursday, June 8, 2017

Saturday classes are now at 9am!

Starting this Saturday classes will be at 9am for the summer. Get in get fit and hit the beach!

Tuesday, June 6, 2017

Summer Schedule changes

Don't forget!!!

Tuesday/Thursday daytime classes are now at 10:30am.

Starting June 10th, Saturday classes will switch to 9am for the summer. Get in get fit and hit the beach!

Monday, June 5, 2017

Monday 06/05/2017 WOD

Strength - Back Squat:
6 sets of 2 reps at 90%+
10 plank saws
5 Hurdle box jumps

WOD - 18 Min AMRAP:
200m Run/Row
9 Deadlifts
9 Burpee pull ups