Hump Day Already!!!






Coach Sarah, fresh off her first ever Regionals appearance as an individual, is available for remote (online) nutrition counseling. Meal plans, macro breakdown, food log analysis, and general consulting are all available. Email her at [email protected] If anything sign up for the newsletter. The best $10 you can spend each month! First free issues comes in a week!!!


Last class at Woburn is canceled for Wednesday. This is just for this week. We are also changing the Friday schedule this week just for this week. Both nights are for professional development. I apologize about the inconvenience. This is just temporary for this week. Thank you.






Woburn: EMOM 12m, 5 TnG Squat Clean, 3 min on 1 min off. Same weight for 3 min. Increase each round of 3 min. Start around 75% max. 


Canal Park : EMOM 12m, 5 Front Squat, 3 min on 1 min off. Same increase and start as above.


WOD: 5 Rounds
12 KB Swings 53/35
12 Box Jumps 24/20 (full stand)


S: Scaled KB, step ups (6 each leg)
L1: 10/10 reps


Rx+: 70/53, 30/24



The Program


1. Strength and WOD Rx+


2a: 5×5+2 Thruster + Push Jerk @ heaviest able, rest :60
2b: 5×50 Double Unders AFAP, rest :60


3: 50 Walking Lunges @ BW, bar on back

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