21 Jul

Hey everyone,

The Bay State Games weightlifting competition is this weekend. If you are competing, it is very important that you send me the following information to

1. Weight class
2. How close you are to required weight
3. Projected opener for each lift (I can help with this if you are still unsure)
4. Goal weight for each lift (either current PR or slightly over — something you believe you MIGHT be able to hit on a good day)

If anyone is having issues making weight, please let me know and I will help with your cut over the next few days. Also, if you don’t know, you are required to compete in a singlet. For anyone who doesn’t have one, you want to order a standard wrestling singlet from Send me a link to the one you are thinking of getting. I have Amazon Prime and can get you two day shipping if you need to order one last minute. Send any other questions my way, looking forward to coaching you all this weekend!

Coach Justin

Gram Tusia, David Rapoport liked this post
21 Jul
by: Published in Uncategorized

Pre WOD: Every 2 minutes for 10 minutes:

3 Deadlifts
6 Toes to Bar
21 Double Unders

WOD:  The Chief:  5 rounds of:  3 min AMRAP of:

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats

Rest 1 minute after each round.


From the website…

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Sounds good to me,




Michele Rees, Mark Phalen liked this post
20 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 10 minutes:

Level 1: 4 Burpees 4 Strict Pull Ups
Level 2: 4 Burpees 6 Kipping Pull Ups
Level 3: 4 Burpees 2 Muscle Ups

Rest 2 minutes after the 5th minute

WOD: For time:

500M Row
20 Burpees
50 Double Unders
400M Row
16 Burpees
40 Double Unders
300M Row
12 Burpees
30 Double Unders
200M Row
8 Burpees
20 Double Unders
100M Row
4 Burpees
10 Double Unders


Outdoor endurance series…

Please note that today’s evening Endurance classes will be taking place at the Fenway Track.  Like always, don’t forget to bring whatever extras you may need.  Towels, water, sunscreen, and other such items may not necessarily be available to you at location.




Amy Lynn, Patrick Tylek liked this post
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