Wednesday 1.9 : New Evening Schedule in Woburn!

Woburn Landos: Over the past few months we have seen an increase in interest in AM classes and a waning of the always thing last evening class. Can only have so many empty 7pm classes before we get the point!

Starting next week, there will be adjusted evening class times where we will be taking out the last class. It will either be just 5pm and 6pm classes all 4 days (Friday will stay the same), or a mix of days with 5/6 and 530/630 with extended Open Gym on 530/630.

Those few of you who are dedicated to the 7pm class do not fret as this doesn’t have to be permanent. If there is more interest in the future in a late class then we will bring it back. However, starting January 14th for the time being there will be 2 evening classes in Woburn.

 

WEDNESDAY

CrossFit

Strength: Front Squat
2-2-2-2-2

  • Second rep with 3s pause in bottom

WOD: 3 Rounds
Run 300m
12 Front Squat 115/75
15 Push-ups
40 Double Unders

S: 200m, 75/55, 80 Singles
L1: 95/65, Mixed DU and Singles

Rx+: 135/95, Clapping Pushups

 

Sweat

Core Work: 3 Rounds
20 Barbell Rollouts
40 Hollow Rocks
20 Supermans
20 Jumping Squats

Conditioning: 4 Rounds
Run 300m
12 Goblet Squat 53/35
15 Push-ups
40 Double Unders

 

The Program

1. Strength and WOD

2. 4 Rounds
7 Muscle Ups
3 Rope Climbs
12 Overhead Squat 135/95
12 Bar Facing Burpees

rest 3:00

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