The downpour stopped and the sun came out RIGHT before the parade started! A wonderful phenomenon! Who made it to PRIDE on Saturday?

See you all in Hadley at Noon for our BBQ Potluck Party! Everyone is Welcome!



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EMOM 10

1-2 x Turkish get-ups

2. Technique review: 7 positions of the dumbbell muscle snatch. 8 positions of the dumbbell power snatch, then warm up weight for WOD (5 min)

3. ”Tabata Salad” In teams of 2-4 athletes, Eight rounds of 20 seconds of work, 10 seconds of rest, at each of the following stations:

Dumbbell Snatch Double Unders Slamball Calorie Row


Each athlete starts at a different station and remains there until all Tabata intervals are complete. One minute break between exercises (19 min total). Score is total reps by all athletes from all exercises.

LIII: 55/35 DB (or KB snatch if proficient), Assault Bike instead of Row, SB 40/30 LII: scale DB and Slamball weight as appropriate. LI: 7 or less reps per :20 interval, trainer discretion


  Have fun!