Monday 11.19 : Thanksgiving Schedule and Holiday Party

Monday 11.19 : Thanksgiving Schedule and Holiday Party

Schedule This Week : We will be open normal schedule Monday, Tuesday, and Saturday. Wednesday we are open normal schedule until 7pm which is canceled for Wednesday night at both locations. We are then closed for Thursday (Thanksgiving) and Friday. 

 

Holiday Cocktail Party: Friday, December 21st, 8-12pm. At the function hall next door to the Lando Charlestown location. We have a fully decorated holiday function hall, open bar, dancing and partying late into the night. Woburn people make the trip, book a hotel, get an uber, let’s get everyone there! Cocktail attire recommended!

 

MONDAY

CrossFit

Strength : Front Squat
3-3-3-3 : 12-14 minutes
1-1-1-1 with 3s pause: 6-8 minutes

WOD : 10m AMRAP
35 Burpees
100 Double Unders
AMRAP Squat Clean 145/100 with remaining time

S: 25 Burpees, 150 Singles, 75/55
L1: Scaled Double Unders, 115/75

Rx+: 185/135

 

Sweat

Core Workout : 7 Rounds, each round 1:30 work with 30s rest
30s forearm plank
15 Hollow Rocks
AMRAP Burps with remaining time

Conditioning : For Time
25 Burpees
150 Double Unders”
25 Burpees
50 Medball Thrusters
50 Burpees

 

The Program

1. Strength and WOD

2. EMOM 12m
O: 1 Power Clean + 2 Jerks, heaviest able
E: 5 Burpee DB Deadlift, heaviest able

3. 4 Rounds
– each work set is 30s max, perform:
5 Front Squat (from floor)
4 Front Rack Lunges (each)
5 Bar Facing Burpees
rest as needed after each work set max 2:00. Aim for heaviest weight possible