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