Outdoors Primarily Warm Up Fish Game* Then 2 Rounds :30 Work/:15 Rest & Switch -V-Ups with Feet On Seat Of Rower -Hamstring Curl with Feet On Seat of Rower -Seated Strict Press -Boot Strap Squats *Score goes on SugarWOD Mobility Traps Forearms Strength E2MOM12 Push-press 3 Reps -Build during the 6 sets WOD 500m row […]
Indoors/Outdoors Primarily Warm Up Mini Flight Simulator 10-20-30-20-10 UB Double Unders ADV – Drag Rope Mobility Pigeon Stretch Shoulder Opening Strength E2MOM14 Deadlift 1. 3 Reps @75% 2. 2 Reps @ 80% 3. 2 Reps @ 85% 4. 1 Rep @ 90% 5. 1 Rep @ 95% 6. 1 Rep @ 100% 7. 1 Rep […]
Indoors Primarily Warm Up Partner Up! P1 – 10|7 Cal Bike* P2 – Rope Knee to Elbows -Switch- P1 – 200m Ski P2 – MB Squats -Switch- P1 – 15 Wall Balls P2 – Ring Support Hold -Switch- *15|10 Schwinn Mobility Forearm Rolling Chest stretch WOD AMRAP 10 10|7 Cal Bike 1 Rope Climb 10|7 […]
Primarily Outdoors (Unless Raining) Please do not park in the lot Warm-up 12-9-6 -Mountain Climbers x2 -KB Tater -Lateral Up and Over -SL V Ups Mobility Quad/Hip Stretch Strength E3MOM15 1. 10 Front Rack Lunge (5 each side) 2. 10 Weighted step-ups 3. Rest Keep weight moderate on both movements WOD Buy-In 75 Sit-ups -Then- […]
Columbus/Marathon Monday Schedule Coached Classes at 9 & 10am Non Coached WOD with Goose – 3-2-1 Go! @ 8am…box will open at 7:30 for warming up & Open Gym Primarily Outdoors, Pull Ups Indoors Warm-up Run 800m Then 2 Rounds 30s on|10s off -Burpee Lateral Jumps -Bent Over Rows -Front Squats Skill Pull-ups Butterfly pull-ups […]
Columbus/Marathon Monday Schedule Coached Classes at 9 & 10am Non Coached WOD with Goose – 3-2-1 Go! @ 8am…box will open at 7:30 for warming up & Open Gym Primarily Outdoors Please do not park in the lot Warm-Up 20/15 Calories on Rower Then 2 Rounds 10 Scap Push-Up 10 KB Drag Throughs 10 Floor […]
Columbus/Marathon Monday Schedule Coached Classes at 9 & 10am Non Coached WOD with Goose – 3-2-1 Go! @ 8am…box will open at 7:30 for warming up & Open Gym Primarily Outdoors Please do not park in the lot Warm Up Running Drills Midline 3 Rounds 10 Side Plank Raises with knee tuck, Right 10 Side […]
Indoors Primarily Nutrition Benchmark Day Warm Up Partner Up! Grab Some Change Plates P1- 12|10 Calorie Bike* P2- Cuban Press -Switch- P1- 12|10 Calorie Bike P2- 90/90 External Rotation -Switch- P1- 12|10 Calorie Bike P2- AMRAP 5 Shoulder Activators + 5 Kip Swings *Schwinn – 18|15 Cal Mobility Thoracic/Quad Benchmark Strength E2MOM14 Squat Snatch 1. […]
DAV 5K – Team CFS & MBA Mortgage This year we have decided to get a group together for the DAV 5k on Saturday, November 6th, the race course is right here in Southie. The race honors Veterans and is a run, walk or roll that thanks those who served, and raises awareness of the […]
Outdoors Primarily Please do not park in the lot Mobility tonight at 7pm Hero WOD “DT” In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his […]