• RNG
• • TOMORROW Sunday is the last day of Rise-N-Grind until August. Join Coach Mary in Acton at 8am for one last hoorah!
• WEEK OF JULY 4th
  • Monday 7/1 – Regular Schedule. No Barbell Club in Wayland
  • Tuesday 7/2 – Regular Schedule. No Barbell Club in Wayland
  • Wednesday 7/3
    • Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
    • Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
  • Thursday 7/4 – CLOSED
  • Friday 7/5 – 9am ONLY at both locations
  • Saturday 7/6 – 7a and 9a ONLY at both locations

“Capsize”
For 18 Minutes on the 3 Minute:
7 Box Jumps (24/20)
5 Push Jerks
7 Front Squats
9 Hang Power Cleans

Men’s weight: 155
Women’s weight: 105

WOD Guidance & Goals:
You will complete the above work as fast as possible within a 3 minute interval and rest the remaining time. Once the 3 minutes is over you repeat for a total of 6 rounds. Choose a weight that you can do the three barbell movements unbroken for at least the the first two rounds. 

Post Intervals to Comments. Compare scores HERE.