Author: Daniela Bitto

Killer Climbs

Warm Up 2 Rounds -200M Run -Scap Push-Up* -60 Singles Alt. Feet** -12 Seated SA KB Press*** *Round 2 – Inverted, wall facing **Double Unders or attempts ***KB Push Press Skill Handstand Walk WOD (30 Minute Cap) 600m Run 50 Kettlebell Swings 1.5|1 60 Double Unders 5 Wall Climbs Rest 1 Minute 600m Run 50 […]

CFS In-House Throwdown Registrtion

In-House Team Throwdown! – Saturday 5/14 The In-House competition is for everyone: newbies, first time competitors, long time members, seasoned athletes and everyone in between. It’s a no-pressure opportunity to have some fun in a friendly competition format as well as an opportunity to meet some new people at the gym… because we’ll be making […]

Harpoon 5 Miler Registration

Harpoon 5 Miler Join us for our next Sunday Runday Funday! The Harpoon 5 Miler is coming up and you don’t want to miss it. This race is right in Southie and benefits The Angel Fund for ALS research. The race is Sunday May 22nd. This sells out quickly so don’t sleep on registration. For […]

Happy Marathon Monday!

Normal Schedule Today – Good Luck to everyone taking on The Boston Marathon today! Warm Up Partner Up! Partner 1- Run 200m Partner 2- Arnold Press -Switch- P1- Run 200m P2- Reverse Flys -Switch- P1- Run 200m P2- Front Raise to Lat Raise -Switch- Skill Pull-ups Butterfly pull-ups WOD (30 minute cap) “Marathon Monday” 5 […]

Happy Easter!

Warm-up Happy Easter! 1 Min at each Station -Ski – KB Weighted Step Ups – KB DL High PUll – SA KB Press* *switch arms half way Mobility Shoulder Rolling Strength E2MOM10 Push-press 5 Reps WOD 4 Rounds 1 Minute Ski 1 Minute Box Jump Overs 1 Minute Sumo Deadlift High-Pull 75|55 1 Minute Push-Press […]

CFS In-House Throwdown Registration!

In-House Team Throwdown! – Saturday 5/14 The In-House competition is for everyone: newbies, first time competitors, long time members, seasoned athletes and everyone in between. It’s a no-pressure opportunity to have some fun in a friendly competition format as well as an opportunity to meet some new people at the gym… because we’ll be making […]

Jacked Jackie

Warm-up Lighter “Crazy Jackie” 600m Row* 30 KB SA Thruster (15L/15R) 30 KB SA Row (15/L15R) Strength EMOM10 Front Squat Minutes 1-5 2 [email protected]% Minute 6-10 1 [email protected]% Coaches Note – Not much Recovery time here between sets. Be sure not to jump too early within your percentages. WOD – 20 minute Cap 1500m Row […]

Snatch Gains

Warm Up 6:00 Dynamic Drills Through Boxes -High Knees Up/Bear Crawl Back -Butt Kickers Up/Spiderman Crawl Back -Side Shuffle Up/High Leg Kicks Back -Side Shuffle Up/Over Under Fence Back -Box Jump Over Up/Jog Back* *Every other box Then 2 Rounds 5 Cuban Press 5 Reps Squat Therapy 5 Thoracic Wall Clock Rotations Per Side Strength […]

Mid Week Ballin’

Warm Up 200m Med Ball Run 1 Minute Med Ball Thrusters 200m Med Ball Run 1 Minute Med Ball Burpees to Overhead 200m Med Ball Run 1 Minute Pull Up Hang (chin below bar) with Med Ball Between Feet Midline Alternating Tabata Med Ball V-Ups Russian Twists WOD – 30 minute Cap 1200m Run 30 […]

Fighting For 40

Warm-up Jump Rope, Band & Barbell 40s work:10 s rest -Jump Rope – Singles -Bandy Rows -Bandy Strict Press Strength EMOM15 1. Strict Press- 3 Reps 2. Banded Pull-aparts- 15 Reps 3. Banded PVC Straight Arm Pullovers – 10 Reps WOD E3MOM Until You Finish Buy-in- 60 Double Unders 10 Toes to Bar Then AMRAP […]

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