Friday WOD – 061915

5:30 Class

5:30pm Working on Overhead Stability with 2 Minute Overhead Holds.

Bring Your Friends and Family Week!!! – June 16th-20th
Bring your friends, family, co-workers or perfect strangers to ANY class all the way through Saturday the 20th! Introduce them to our program and community and let them try a class for FREE! If possible, please try and give us a heads up that you are bringing someone to a class. Our Next ON-RAMP will start the following Monday, June 22nd at 6:30pm!

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
1. Hang Snatch – build to a moderate triple, focus on speed

2. 3 Rounds for Time:
75 Double Unders
50 Air Squats
25 Calorie Row

last performed: 7/3/14 

Performance
1. Hang Snatch – build to a moderate triple, focus on speed

2. 3 Rounds for Time:
75 Double Unders
50 Air Squats
25 Calorie Row

last performed: 7/3/14 

EXTRA:
3a. 3×5 Strict Pull-ups – Rest 60s
3b. 3×5 Strict Ring Dips – Rest 60s
No added load on these. These are DELOAD reps. So if this is the SAME amount of volume as you normally do, cut it in half.