Wednesday 10/1

Fitness
Strength: 
A1. 1 Hang power clean + 2 front squat
X 4 sets

A2. Wall walks 
5-7 reps x 4 sets 

B. 50 tuck ups 

Wod: 
14 minute amrap 
50 calorie row 
40 abmat situps 
30 wall balls 
20 hang power cleans 95/65
10 pull ups/ ring rows 

Performance:
Strength-
A1. Power clean + hang squat clean + front squat 
X 4 sets building each set

A2. Strict hspu 
7-10 reps x 4 sets 

B. 2 attempts at max l-sit hold 

Wod-
Opens wod 14.4 
14 minute amrap 
60 calorie row 
50 toe to bars 
40 wall balls 20/14
30 cleans @135/95 
20 muscle ups /Ctb pull ups 

Tuesday 9/30

Guys that signed up for pre-order shorts, I will be running the pre-orders today. This means today will be the last day to pre order. If you don't preorder I most likely won't have a pair for you later on. There will be a very very limited stock. Last chance guys! 

Fitness
Strength
A1. OHS @33x1 tempo
3 reps x 4 sets 

A2. Snatch grip deadlift 
4 reps x 4 sets 

Wod
10 minute amrap 
10 DB snatch 50/25
200 meter run 


Performance
Strength
A1. High hang snatch + hang snatch + snatch 
@ 65-75% 
X 4 sets 

A2. Single leg kb deadlift 
6 each leg x 4 sets 

Wod 
10 minute amrap 
7 power snatch @135/95
200 meter run 

Monday 9/29

Fitness
Strength:
A1. Back squat
3 sets x 10 reps @60-70% 
A2. Hollow body hold 
3 sets x 45 sec. 
A3. horizontal ring rows 
3 sets x 6 reps 

Wod:
8 minute amrap 
3 wall balls 14/10#
3 kb swings 53/35#
6..
6..
9...
9...
.......
.........

Performance
strength:
A1. Back Squat 
3 sets X 10 reps @70% 1 rm 
A2. Hollow body hold
3 sets X 1 minute 
A3. Strict pull ups 
3 sets x 8 reps 

Wod
8 minute amrap 
3 wall balls 20/14#
3 CTB pull ups 
6.. 
6... 
9..
9...
...
... 

Saturday 9/27

Weekend Schedule:

Saturday - 9am only

Sunday - CLOSED

Friday 9/26

ATTENTION!

We will only have a 9AM class on Saturday! 

No classes on Sunday!

Fitness:

A1. Back Squats x 3 x 3 @ 75%

Rest 30 seconds 

A2. Single Arm DB Row x 6 each x 3

Rest 30 seconds 

A3. Tuck ups x 25 x 3

Rest 30 seconds 

+

12 min on clock

30 db thrusters (40/20)

30 power cleans (115/75)

30 pull ups or ring rows

30 box jumps (24/20")

AMRAP cal row

Performance-

A1. Back squat x 3 x 3 @ 75%

Rest 30 seconds 

A2. Pendlay Row x 5 x 3

Rest 30 seconds 

A3. V-ups x 25 x 3

Rest 30 seconds 

+

12 mins on the clock

30 thrusters (115/75)

30 power cleans (115/75)

15 MU's or 30 CTB pull ups

30 box jump overs (30/24")

AMRAP cal AB

Thursday 9/25

On Friday Custom Fit Meals will be coming by and sampling out some breakfast during our morning classes. Please get up a little early and come check out what they have to offer.

Fitness-
A. EMOM x 14 min
Even - 5 OHS
Odd - 15 Cal Row

+

10 min AMRAP
60 single unders or 20 DU's
10 Pull ups
10 Box Jumps (24/20")

Performance-
A. EMOM x 14 min
Even - 1 Snatch @ 85-90% of Max
Odd - 30 sec AB sprint

+

10 min AMRAP
20 DU's
10 Pull ups
10 Box Jump Overs (24/20")

Wednesday 9/24

Watch the Boston Iron race tonight @ 5pm on NPGL.com

Only a few more days of leaving the men's shorts pre order form and the locker sign up sheet out. If more people don't sign then we won't be getting either shorts or lockers. 

Fitness-

A1. CG Bench Press
6.4.2.6.4.2
Rest 30 sec.
A2. Deadlift
5.3.1.5.3.1
Rest 30 sec

+

8 min AMRAP
12, 9, 6
Deadlifts (135/85#)
HR Push ups

Performance-
A1. CG Bench Press
6.4.2.6.4.2
Rest 30 sec.
A2. Deadlift
5.3.1.5.3.1
Rest 30 sec

+

8 Min AMRAP
12, 9, 6
Deadlifts (225/135)
HSPU

Tuesday 9/23

Yoga tonight @ 6:30

Bring your own mat!

Reminder: LOCKER SIGN UP ON THE FRONT DESK. Cubbies will be cleaned out and be for daily use ONLY. So if you store shoes, jump ropes, wraps, etc in the cubbies I highly recommend you get a locker. The cubbies will no longer be for full time storage. 

Mens shorts pre order sheet also on the front desk. I need at least 20 pairs pre ordered in order to get these. 

Fitness-
A. EMOM for 8 min
3 Hang Squat Cleans, TnG weight
B1. Wall Walk x 7 x 3 sets
Rest 30 sec.
B2. Hollow Rocks x 20 x 3 sets
Rest 30 sec.

+

3 Rounds
200 m Run
10 DB Thrusters (40/25#)
10 Burpees
100m Farmers Walk (50/30# per hand)
rest 3 min between each round

Performance-
A. Hang Squat Clean - 10 Mins to find max 5 UB reps
B1. Strict HSPU x 10 x 3 sets
rest 30 sec
B2. L-Sit hold x 1 min x 3 sets
Rest 30 sec

+

3 Rounds
200 m Run
10 Squat Clean Thrusters (95/65)
10 Burpee Lateral box jump overs
100m Farmers Walk (70/50# per hand)
Rest 3 min between Rounds

Monday 9/22

Locker and Mens shorts sign up will only be up for a few more days. Remember if you don't sign up then you miss out. 

Fitness-
A1. Back Squat -
10. 8 .8 .8, building each set
rest 30 sec
A2. Strict Pull ups x 5 x 4 sets
rest 30 sec
A3. Tuck ups x 25 x 4 sets
rest 30 sec

+

3 Rounds
25 Wall Balls (20/14#)
15 KB Swings (53/35#)
10 Pull ups

Performance-
A1. Back Squat -
10 @ 60%, 8 @ 70%, 8 @ 75%, 8 @ 80%
Rest 30 sec
A2. 30 DU's immediately to 3 MU's x 4 sets
Rest 30 sec
A3. V-ups x 25 x 4 sets
Rest 30 sec

+

5 Rounds
20 Wall balls
10 Hang Power Cleans (95/65)
10 CTB Pull ups

Friday 9/19

Don't forget lockers sign up sheet and men's shorts preorders are on the front desk. 

Fitness: 

Strength:

A1. 1 push press + 1 push jerk 

5 sets 

Rest 1 minute 

A2. Single leg kb deadlifts 

5 sets x 6 each leg 

Wod: 

7 minute amrap 

7 db thrusters (40/20)

7 ring rows 

Performance: 

Strength: 

A1 split jerk 

5 sets x 1 rep 

Rest 1 minute 

A2. Single leg kb deadlifts 

5 sets x 6 each leg

Wod: 

7 minute amrap 

7 Thrusters (115/75)

7 Pull ups

Thursday 9/18

Couple reminders-

Men's CFRZ shorts pre-order sheet is at the front desk. If you want a pair you must pre-order them. Women's shorts coming soon. 

Locker sign up is also at the front desk. If you guys want lockers we need you to sign up and out your deposit so we can get them. 

Fitness: 
Strength: 
A1. Close grip bench press
3 sets x 12 reps 
A2. Db bent over row
3 sets x 8 each arm 
A3. Hanging L-sit hold 
3 sets x max hold 

Wod:
10 minute amrap
30 medball @chest walking lunges 
20 medball sit ups 
10 medball push ups 

Performance: 
Strength: 
A1. Close grip bench press 
3 sets x 12 reps 
A2. Pendlay row 
3 sets x 6 reps
A3. Parallette L-sit hold 
3 sets x 35 second totals 

Wod: 
10 minute amrap
30 OH medball walking lunges 
20 medball sit ups 
10 medball push ups 

Wednesday 9/17

Fitness:

Strength:
A. 16 minute emom
Even: 1 behind the neck snatch grip push press + 2 OHS 
Odd: 20 sec. row sprint 

Wod:
21-15-9 
Hang Power Cleans (95/65)
burpees 

Performance:

Strength:
A. 16 minute EMOM
Even: 1 hang snatch + 1 snatch no foot movement @65-75%
Odd: 20 second AB sprint 

Wod:
21-15-9
Clean and Jerks (135/85)
Burpee box jumps (24/20)

Tuesday 9/16

THE BATHROOMS AND THE SHOWERS ARE OPEN FOR USE! Everything is fully functioning and ready for all of you to use! Thank you so much for your patience! Now let's enjoy our new luxuries and please please please help us keep it all clean. 

With the opening of the bathrooms and showers will be introducing some new services to go with them. 

First, we are looking to get lockers. Lockers will be for rent and require a security deposit. Please stop by the front desk to see the lockers and get more info. 

Second, we are looking into a towel service. In order for us to provide you with consistent clean towels they will be small rental fee for the towels. 

Again, thank you all for your patience during the construction. We feel it was worth the wait and now have a top notch facility. 

Also, we are pre ordering CFRZ shorts! We just received the men's designs today and are awaiting the women's designs. Pro order sign up is on the front desk. We will not be taking preorders on these, so if you want them you must sign up or you're going to miss out. 

Fitness:

A1. Deadlift

5 reps @31X1  X 4 sets 
Rest 45 seconds 

A2. DB Shoulder Press

7 reps X 4 sets 

rest 45 seconds 

A3. Hollow Rocks

25 reps X 4 sets  

Wod:

4 rounds for time:

15 Wall Balls  
15 KB swings (53/35)

Performance:

Strength:
A. Squat Clean Cluster 1.1.1.1 Rest 10 seconds, rest 2-3 minutes X 4 sets *increasing weight each set

B. 50 Hollow Rocks + 50 Arch Rocks 

Wod:

4 round for time:

20 Wall Balls 

20 CTB Pull Ups  

Monday 9/15

Fitness:
Strength:
A1. Front Squats
3 sets X 8-10 reps 
A2.Horizontal pull ups on rings 
3 sets X 8-10 reps 
A3. DBU Practice 
3 sets X 60 seconds 

Wod:
2 rounds 
500 meter row 
30 HR push ups 
20 sit ups 
Rest 3 minutes between rounds 

Performance:
Strength:
A1. Front Squat
5 reps @ 50% 
3 reps @75%
1 rep @ 85% 
1 rep @ 90-95% 
1 attempt at new 1RM

A2. DBU
In between each squat set, max set of UB dbu 

Wod:
2 rounds 
500 meter row 
30 ring dips 
20 T2B 
Rest 3 minutes between rounds 

Friday 9/12

Fitness-

A1. CG Bench Press 8.6.4.2 

Rest 60 sec

A2. Single Arm DB Row x 8 each arm x 4 sets

Rest 60 sec

B. 30 hollow hold to arch hold 

+

For Time-

50 cal Row

40 K2E

30 Hang Cleans (95/65#)

20 thrusters (95/65#)

10 pull ups

Performance-

A1. CG Bench Press - 8.6.4.2

Rest 60 sec

A2. Pendlay Row x 6 x 4 sets

Rest 60 sec.

B. 30 hollow hold to arch hold

+

For Time:

50 Cal Row

40 TTB

30 Power Cleans (115/75#)

20 Thruster (115/75#)

10 MU's or CTB Pull ups

Thursday 9/11

Fitness-

A1. OHS x 3 x 4 sets @ 55x1 tempo

Rest 30 sec

A2. Snatch lift off x 5 x 4 sets

Rest 30 sec

B. 100 tuck ups

+

8 min AMRAP

21-15-9

Db snatch alt. arms (40/25#)

Burpees

Performance-

A. Power Snatch + Snatch Pull Under (2+2) x 5 sets 

B. Snatch Lift x 5 x 3 sets @ 80% max snatch 

C. 100 V - ups

+

8 min AMRAP

21-15-9

Hang snatch (95/65#)

Lateral bar hop burpees

Optional 9/11 Hero WOD 

(No strength if you decide to do this wod)

"The Don"

For Time

66 Deadlifts, 110 pounds

66 Box jump, 24 inch box

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55 pounds

66 Wall ball shots, 20 pound ball

66 Burpees

66 Double Unders

Wednesday 9/10

Fitness-

A1. Dead lift - 10.8.6.4

Rest 60 sec.

A2. Med ball push ups x 20 x 4 sets

Rest 60 sec.

A3. Weighted plank x 45 sec x 4 sets

Rest 60 sec

+

15 min AMRAP

200 m Run

25 wall balls (20/14#)

10 pull ups

Performance-

A1. Deadlift - 10. 8. 6. 4

Rest 60 sec.

A2. Strict HSPU x 10 x 4 sets

Rest 60 sec

A3. Hollow rock x 35 x 4 sets

Rest 60 sec.

+ 

15 min AMRAP

400 m run

25 Wall balls (20/14#)

5 MU's or 10 CTB pull ups

Tuesday 9/9

Fitness:
A1. Hang Clean + S2O x 2 x 4 sets
Rest 30 Sec.
A2. Strict Pull ups x 7 x 4 sets
Rest 30 Sec.
A3. Tuck ups x 25 x 4 sets
Rest 60 Sec.

+

For Time-
400 m Run
30 KB Swings (53/35#)
10 Box Jumps w/ step down (24/20")
20 KB Swings
20 Box Jumps w/ step down
10 KB Swings
30 Box Jumps w/ step down

Performance:
A. Clean and Jerk x 2 x 4 sets
B1. Weighted Pull ups x 5 x 3 sets
Rest 30 Sec.
B2. Strict Toes 2 Bar x 10 x 3 sets
Rest 30 Sec.

+

For Time-
400 m Run
30 Hang Cleans (135/95#)
10 Box Jump Overs (24/20")
20 Hang Cleans
20 Box Jump Overs
10 Hang Cleans
30 Box Jump Overs

Monday 9/8

Fitness:
A. Back Squat x 10 @ 60%, x 8 @ 70%, x 6 @ 75%, x 4 @ 80%
B1. Dips x 10 x 3 sets
Rest 30 Sec.
B2. Hollow Hold x 1 min x 3 sets
Rest 30 sec.

+

50 DU's or 150 Singles
10 Burpees
40 DU's or 120 Singles
10 Burpees
30 DU's or 90 Singles
10 Burpees
20 DU's or 60 Singles
10 Burpees
10 DU's or 30 Burpees
10 Burpees

Performance:
A. Back Squat x 10 @ 60%, x 8 @ 70%, x 6 @ 75%, x 4 @ 80%
B1. Muscle up x 5 x 3 sets
Rest 30 Sec.
B2. L-sit Hold x 45 UB sec. (5 Burpees every time you drop) x 3 sets
Rest 30 Sec

+

50 DU's
10 Burpees
40 DU's
10 Burpees
30 DU's
10 Burpees
20 DU's
10 Burpees
10 DU's
10 Burpees

Friday 9/5

Fitness: 
Strength- 
A1. Close grip bench press 
4 sets x 8 reps 
A2. Strict ring rows 32x1 tempo
4 sets x 6 reps 
A3. Arch rocks 
4 sets x 20 reps 

Wod: 
12 minute amrap 
15 wall balls 
10 k2e
5 Deadlifts (225/135) 

Performance: 
Strength- 
A1. Close grip bench press 
4 sets x 8 reps 
A2. Weighted pull ups 
4 sets x 3 reps 
A3. Arch rocks 
4 sets x 20 reps

Wod: 
12 minute amrap 
15 wall balls 
10 t2b 
5 Deadlifts (315/185)

Thursday 9/4

Fitness:
Strength:
A1. OHS 5 sets X 4 reps 
A2. Hollow Rocks - 5 sets X 25 reps 

Wod:
21-15-9
DB Thrusters (40/20) 
Burpees

Performance:
Strength:
A.Power Snatch + Hang Squat Snatch + 3 OHS 
5 sets building* 

B.  accumulate 2:30 minute L-sit hold 

Wod:
21-15-9
Thrusters (115/75)
burpees over bar 

Wednesday 9/3

Fitness:
Strength:
A1. Back squat 
3 sets X 10 reps @65-70% 
A2. DB bent over row 
3 sets X 6 reps each arm 

Wod:
400 meter run 
immediately into:
3 rounds 
75 singles 
20 kb swings (53/35)
10 box jumps (24/20)

Performance:
Strength:
A1. Back squat 
3 setsX 10 reps @70-75%
A2. DB bent over row
3 sets X 6 each arm 

Wod
For Time:
400 meter run
immediately into :
3 rounds 
30 dbu
20 kb swings (70/53#)
10 box jumps (30/24)

Tuesday 9/2

 
Fitness 
Strength:
A. 10 minute EMOM 
Odd: 7 burpees 
Even: 5 box hspu 

Wod:
For Time:
750 meter row 
20 hang power cleans (95/65)
30 dips 
20 hang power cleans (95/65)
750 meter row
20 minute time cap 

Performance
Fitness 
Strength
10 minute emom
odd: 10 burpees 
even: 5 strict hspu

Wod 
1000 meter row
20 ground to overhead (135/85)
30 ring dips
20 ground to overhead (135/85)
1000 meter row 
20 minute time cap 

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