Presidents Day Schedule
All Levels classes in Southie Green only at 530, 630, 9,11,12 4,5,6 & 7pm. Bootcamp at 630am. No classes in Southie Orange.
Warm Up
Dynamic Warm Up
Mobility
Chest Opening
Strength
Hang Power Snatch
2-2-2-2-2
WOD
30-20-10
Power Snatch (75,55)
Front Rack Lunges
Push-ups
Level 2- (65,45)
Level 1- (55,35)
ADV- Overhead lunges
CFS Endurance Sunday – Southie Orange 10AM
Endurance Time Trial
2000m Row
Endurance WOD
3 Rounds Per Station / 2 Minutes Per Round / 30 Seconds Rest Between Each Round
Complete A. Then AMRAP B.
A. Decreases Each Round
B. Increases Each Round (Reps Start At 3+3 Ascending by 1’s – 3+3, 4+4, 5+5 etc…)
1 Minute Rest Between Stations
Station 1
A. RKB Swings
30 > 20 > 10
B. Ring Dips + (Double Unders x3)
Station 2
A. Ski Distance
M: 250m > 200m > 150m
W: 200m > 150m > 100m
B. Burpees + Hollow Rocks
Station 3
A. Bike Cals –
M: 16 > 13 > 10
W: 13 > 10 > 7
B. MB Russian Twists + MB Thrusters
Weekly Strength/Benchmark Schedule – Click Here
At Home WOD
AMRAP: 8
16 Air Squats
16 Sit Ups
16 Alternating Plank Ups
16 Russian Twists (each side)
Cash Out
2:00 Downward Dog
2:00 Plank Hold