Superset Skill – CFS

  • May 16, 2016
  • By :
Phil
Phil

The new endurance class addition starts tonight at 4:45pm. This is a free class for members and $10 for non-members who are looking to try it out. The class involves rowing, biking and running.

Strength
Front Squat
3-3-3-3-3
– Between sets complete 10 alternating pistols on each leg

WOD
3 Rounds
10 Shoulder to Overhead (155,105)
20 Wall Balls (20,14)
300m Medball Run
40 Cal Row

Level 3 – (135,95)
Level 2 – (115,75)
Level 1 – (95,45)

13 Comments

  • Mike Quigley

    05/17/2016 @ 2:45 pm

    FS – 155.
    WOD – 17:15 RX

  • Trevor Crean

    05/17/2016 @ 1:21 pm

    FS: 145
    WOD: 19:48 w/ 95#

    In hindsight, I probably needed another rest day.

  • Joel

    05/17/2016 @ 12:45 pm

    Front Squat: 145 across
    WOD: 21:11 (14# ball, 30 cals, took the ball with me on 1 run and “forgot” it on the other 2)

  • jason barrow

    05/17/2016 @ 12:57 am

    Front Squat: 230×3
    WOD: 20:46 L3

    • Eddy

      05/17/2016 @ 1:20 am

      Well played with that 230 Barrow. Well played

  • Eddy

    05/16/2016 @ 11:23 pm

    FS: 225×3
    WOD: 23:59 Rx

  • KB

    05/16/2016 @ 9:41 pm

    Endurance class : bike 3.7 miles, row 1548 m , run 1400 m. enjoyed this class

  • Alec

    05/16/2016 @ 3:58 pm

    265×3, 19:25Rx, what a doozer of a workout!

  • Brian M. Maser

    05/16/2016 @ 2:26 pm

    FS: up to 200
    WOD: 19:43 Rx

  • Jason

    05/16/2016 @ 2:01 pm

    FS: 225# x3
    WOD: 21:20 L3
    Lots of work there

  • Sean Flannery

    05/16/2016 @ 1:33 pm

    FS: 175-265#
    WOD: 18:40 Rx

  • KB

    05/16/2016 @ 12:55 pm

    Bootcamp 3 rnds -10 DB push press (20#) 10 jumping pull ups, 10 burpees. WOD 2. 60 sit ups, 50 lunges, 50 plank ups

  • Kurt

    05/16/2016 @ 12:20 pm

    Strength: up to 225#
    WOD: 18:37 Rx

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