adanielle Wednesday's Challenge: 30 seconds on the assault bike transitioning to 30 seconds of rowing! Here's Danielle starting her day going full-out!



  • HALF DAY TOMORROW AT BOTH GYMS! ☆ Closing at 1.00 p.m. after the Noontime WOD ☆
  • OPEN GYM on Friday, January 1st 2016 in Hadley from 10:00 am - 12:00 pm! 
  • Regular schedule on Saturday!



1.Review, as a group, the elements of the pre-class dynamic warm-up.

2. “Waiting for the Ball to Drop” In teams of three:

  • 365 wallballs

Break wallballs up by “month”: that is, a set of 31, a set of 28, a set of 31, 30, etc. At the completion of each month, teams run 15x10m shuttle runs together. Here’s the catch: during wallballs, athletes switch out on every rep.

Athlete A squat and tosses the ball to the target, then quickly steps out of the way so that Athlete B can catch the ball, squats and throws, then steps out so C can go, then it’s A again, etc. If the medicine ball touches the floor before the set is done, the whole team does 10 burpees.

LIII: wallballs at 20/14lbs LII: wallballs at 20/14lbs, 12 shuttle runs, and if partners cannot successfully execute the wallball rotation with good form, please divide the work into sets of 5 each.

LI: Four rounds not for time of run 10x10m shuttle runs, 10 wallballs or med ball front squats



Have fun, and Happy New Year!