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. -Compare to 6/1/17 and 1/16/17...

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...

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....