Friday 9.26.2025

*Our Sweatshirt Pre-order is going on until October 11th! Click the link to order yours today!

**Good luck to everyone competing at this weekend’s HYROX Race in Boston!

“FITNESS”

A. Three sets of:
Stagger Stance Romanian Deadlift (Dumbbell or Barbell) x 6-8 reps each leg @ 3010
Rest 30 seconds
Cross-Body Uneven Carry (heavier KB in Farmer’s Hold, lighter KB overhead) x 120 ft (switch sides halfway)
Rest 30 seconds
Tall Kneeling Supinated Grip Band Pull Aparts x 12-15 reps
Rest 30 seconds
Hollow Hold x 30-40 seconds
Rest 60 seconds

B. For time:
Run or Ski 200 Meters
24 Russian Kettlebell Swings
24 Goblet Reverse Lunges
Run or Ski 200 Meters
20 Russian Kettlebell Swings
20 Goblet Reverse Lunges
Run or Ski 200 Meters
16 Russian Kettlebell Swings
16 Goblet Reverse Lunges
Run or Ski 200 Meters
12 Russian Kettlebell Swings
12 Goblet Reverse Lunges

Compare to 8.30.2024

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep

Start out very light, and build in load to today's heavy single Power Clean.

B. For time:
Run 200 Meters
12 Cleans (135/93 lb)
Run 200 Meters
10 Cleans (185/133 lb)
Run 200 Meters
8 Cleans (205/143 lb)
Run 200 Meters
6 Cleans (225/153 lb)
​
Cleans can be completed as Power Cleans or Full (Squat) Cleans. These numbers are intended to challenge the strongest people in our gym; scale the weights back as necessary to complete this workout in 15 minutes or less. You must change your own weights throughout.
Compare to 4.14.2023

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets