29 May
by: Published in Uncategorized

Team WOD: 3 rounds for time of:

70 Cal Row
60 Shoulder to Overhead (95/65)
50 Russian Kettlebell Swings (32/24)
40 Toes to Bar

Rest 2 minutes

Partners can only switch one time

If you and your partner do not finish the reps = 20 Burpee penalty each


Outdoor Endurance class today…

Please note that the Box 1 classes (the 90 minute Endurance classes) will take place at the track behind Harvard Stadium.  Please refer to the picture for reference.  Also, like always, don’t forget to bring water, sunscreen, towels, clothes, sunglasses, tomagachi toys, Kill Cliff cans, lawn chairs, and whatever other random things you may need to go outside.  Please note that next week all of the Endurance classes will be indoors and the outdoor-ness will pick up the week after.  Keep an eye out here for those notifications!





28 May
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

3 attempts of Clean and Jerk (competition rules apply)

WOD: Grace: For time:

30 Clean and Jerks (135/95)


What better day…

With such a Pre WOD and Grace today, there is no better day than today to talk about the weightlifting classes.  Programmed by Coach Justin, the weightlifting classes have 3 levels.  The first level is all about Power Lifting (Squat, Deadlift, and Press) and it’s all about getting stronger.  Levels 2 and 3 deal with Olympic Weightlifting (Clean and Jerk / Snatch) and are all about getting better at these movements and more explosive.  If you have had difficulties with the barbell movements and feel like you need to just work on the basics, there is also the Beginner’s Lifting class that covers certain movements in a step-by-step fashion.  If you have not taken these classes and / or are looking to sharpen your movements, you owe it to yourself to stop by the pain cave at Box 2!

Do it,



27 May
by: Published in Uncategorized

Pre WOD:

Work on Bridges and Deficit HSPU

WOD 1:  April 2012 Baseline:

30 Deadlifts (95/65)
30 Hang Power Clean (95/65)
30 Push Press (95/65)
30 Thrusters (95/65)
30 Burpees

Rest 1 minute between exercises

WOD 2:  April Baseline 2014:

20 Deadlifts (135/95)
20 Hang Power Clean (135/95)
20 Shoulder to Overhead (135/95)
20 Overhead Squats
40 Burpees

Rest 1 minute between exercises


One moment please…

I just want to congratulate Coach Jessa on her performance at the East Regionals competition.  For those of you who were there, you got a clear idea of how impressive that is.  The best athletes of the Eastern Canada and the Northeast region threw down and the competition has never been better.  Tenths of seconds were consistently splitting these top athletes and to do as well as she did, you had to be ON POINT!  Well done Jessa Lemoine.

Very well done,




Princess Swanson, Al Temple liked this post
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