Workout of the Day"Dopamine" On the 5:00 x 5 rounds: 20/14 calorie row 20 10 meter shuttle sprints 15/10 calorie bike -Compare to 1/21/20, 7/25/19 and 12/17/18 ...

HAPPY THANKSGIVING!   Strength/conditioning: EMOM x14: Odd minutes - 3 push press (climbing) Even minutes - Max 10 meter shuttle sprints in 30 seconds Tabata cash out: 4 minutes total alternating between: -Max strict shoulder press with empty barbell (45/35) -Max AbMat sit-ups -Compare to 12/27/18 ...

Strength/conditioning: EMOM x14: Odd minutes - 3 push press (climbing) Even minutes - Max 10 meter shuttle sprints in 30 seconds    Tabata cash out: 4 minutes total alternating between: -Max strict shoulder press with empty barbell (45/35) -Max AbMat sit-ups ...

Congrats to our June Southie of the Month, Pam Case!  We love you, Pam! Strength/conditioning:  On the minute x 12: Even minutes - Bench press (3-3-2-2-1-1) Odd minutes - Max shuttle sprints in 30 seconds (10 meters) Workout of the Day: "Top Dog" 7 rounds for time of: 10 handstand push-ups 2 rope climbs, 15...

Conditioning/skill work: EMOM x 15: Minute 1:  6 one-arm DB snatch AHAP (alternating) Minute 2:  Max distance handstand walk or handstand hold for 30 seconds Minute 3:  Max reps 10 meter shuttle sprints Workout of the Day: "Cheap Trick" AMRAP in 10 minutes: 3 shoulder to overhead (205/135) 15 KB swings...

Gymnastics skill work/conditioning:  EMOM x 10: Odd minutes:  6 TTB + 6 shuttle sprints (10 meters each) Even minutes:  6 CTB + 9/6 calorie bike   Workout of the Day: "Eleventh Hour” 4 Rounds for time of: 2 Rope climbs, 15 ft 20 KB swings (55/35) 2 Muscle-ups 20 Box jump overs (24/20) Fitness:  Wall climbs for...

Strength/conditioning:  On the minute x 12: Even minutes - Bench press (3-3-2-2-1-1) Odd minutes - Max shuttle sprints in 30 seconds (10 meters)   Workout of the Day: "Top Dog" 7 rounds for time of: 10 handstand push-ups 2 rope climbs, 15 ft....

Strength/conditioning:  EMOM x 10:  Odd - Max shuttle sprints in 40 seconds (10 meters each), Even - 3 bench press (climbing) Workout of the Day: "2016 CrossFit Liftoff Event 3" AMRAP in 15 minutes: 25 pull-ups 50 calorie row 100 overhead squats (45/35) 50 box jumps (24/20) 25 pull-ups...

Strength/conditioning:  EMOM x 12:  Minute 1:  3 bench press (climbing each set), Minute 2:  10 shuttle sprints (10 meters each...