“Chelsea”5 pull-ups10 push-ups15 squatseach minute on the minute for 30 minutes.  your score is 30 or the number of intervals you completed before falling off.  missing the start of the next interval means you are out.  scaled options?  yes (duh). When to Clean Up and When to Hold Tight. 3-2-1-Go!  You’re off, storming through the workout.  You finish and call out “time!”.  Now what?  Around you lies boxes, barbells, and athletes, some of who are also done and some of whom are still working to finish the workout. Hold tight!  As a general rule we want you to sit tight.  Grab a foam roller, a lacrosse ball, encourage others to finish, or simply sit on the floor and soak it all in. When everyone has completed the workout, then is the time for you to break down your barbell and clean up shop.  There are many reasons for this, a...Read more

12 minute AMRAP:20 KB swings20 GHD sit-ups20 wall ball You Are Not Special. As a caveat, you probably want to watch the video before you read this post… At my high school graduation a well-known congressman gave the commencement speech as his daughter was in our graduating class.  It was pretty good.  Two years later he gave the exact same speech at my brother’s baccalaureate.  Really, did he not think that any other family in the entire high school also had two children two years apart? – and did he really think his fellow Americans were that dumb not to realize?  I’m not bitter…but I sure wish the guy in THIS video would have spoke at my graduation. In the above video, David McCullough Jr. gives the commencement speech to the 2012 Wellesley High School graduating class.  In short, he reminds them that they’re not special. I think, occasionally, we...Read more

10 sets:10 box jumps5 front squatsPerform one set every minute on the minute. Lift % Sheets. Lift sheets: Shane put together handy sheets to use for the next 12 weeks in regard to our strength cycle.  Print it out.  Put it in a zip lock bag.  Bring it to class everyday.  Don’t spend your lifting sets computing numbers, that’s so not cool. Download here.  Read more

Open Shop10:30am-12:30pmOpen to members only. Sign-up on MBO.Read more

4 rounds:AMRAP 4 minutes of:5 power clean 4 push press20 double-undersrest 2 minutes between rounds(135/95) Mrs. Killer A very special congratulations to Lori and her husband Josh!Read more