Month

WOD Aftermath Kristin was the sole survivor. Monday WOD Press 5-5-5 Followed By… Complete 5 rounds for time of: Sprint 8×10 Meters 8 Kettlebell Swings 2 Pood 16 Push Ups *Rest 1 minute between rounds.   We are heading into the last 28 days of the paleo... READ MORE

Friday WOD AMRAP 3 Minutes On, 1 Minute Off, 3 Minutes On 10 Wall Ball 10 SDLHP 75/50 1:00 Off/Transition 3 Minutes On, 1 Minute Off, 3 Minutes On 10 Knees To Elbows10 Box Jumps Lg/Med 1:00 Off/Transition 3 Minutes On, 1 Minute Off, 3 Minutes On 1 Rope Climb7 Ring Dips Bushy... READ MORE

We are very proud to have the Falmouth and Mashpee teams for the First Responders Challenge with us-thanks for supporting these guys they are doing great! Thursday WOD Press 3-3-3 At Max Weight Followed By 7 Rounds For Time 3 Shoulder To Over Head (Challenge Yourself to both go... READ MORE

Join Us At 6:15pm For Active Recovery With Amy S. Wednesday WOD Squat 3-3-3 Go As Heavy As You Can With Full ROM and Good Form Followed By 10 Rounds 1 Minute On 1 Minute Off 10 meter Sprints Is 200 meters Per Round Possible? We will see. The Competition Is On!!! Beginning March... READ MORE

My Favorite Jack Lalanne Video “The only way you can hurt the body is not use it, inactivity is the killer and, remember, it’s never too late.”Jack Lalanne Jack Lalanne Practised What He Preached  Tuesday WOD Work Up To A 5 Rep Max DeadliftUse last weeks... READ MORE

Monday WOD 3 Sets Of 10 Weighted Or Strict Pull Ups-No Kipping-Use The Same Weight/Bands For All 3 Sets Rest 2:00 between Sets Followed By “Snaggle Tooth” 20:20 x 8 1.Burpee Box Jump Med. Box 2.Sledge Hammer Strikes Alternate Arms Every 20 sec. 3.One Arm Kettle Bell... READ MORE

Friday WOD Press2-2-2-2-2 1 Minute On 1 Minute Off 5 MinutesKettle Bell Swings 2 Pood/1.5Goal is 30 Reps Per Minute Row 1 Minute On 1 Minute Off 5 MinutesGoal Is 1500 Meters for Guys 1200 for Ladies Mobility WOD READ MORE

Thursday WOD Back Squat 1-1-1-1-1 (After a warm up all working sets should be 80-105% of 1 rep max) Followed By10-1 Over Head Squats 95/65 (from the ground)Pull Ups Mobility WOD READ MORE

  Wednesday WOD AMRAP 20 Minutes Broad Jump 50 Ft.25 Double Unders10 Box Jumps Feet Fully On The Box READ MORE