Outdoor Primarily Unless Raining – AM Rain in Forecast Warm Up 2 Rounds :40 on/:10 rest -Toe Taps on KB -Uneven Push Up -Weighted Hollow Rock -KB Plank Drag -KB Bent Over Row (Round 1 Right side/Round 2 Left) Mobility Using the Box Calf Stretch Pigeon Stretch Chest Stretch Accessory 10-8-6-4-2 (Each Arm) SA Kettlebell […]
Indoors Primarily Warm Up Alt Tabata 1 1. Burpees 2. Lunges 1:00 Rest Alt Tabata 2 1. Bike or Mountain Climbers 2. Curtsy Squat Strength E2MOM 12 Front Squat 3 Reps 2 Reps 2 Reps 1 Rep 1 Rep 1 Rep MOD Strength E2MOM 12 Front Squat 3 Reps 2 Reps 2 Reps 1 Rep […]
Happy Columbus Day! We will be running a normal schedule today. We will be hosting the nutrition benchmark WODs during all classes. You do not need to be participating in the nutrition challenge to take class. If you are participating in the nutrition challenge but unable to make it to class today, please during Open […]
On Columbus Day, this Monday, we will be running a normal schedule. Outdoors Primarily Warm Up Coaches Choice Mobility Quad and Glute Mobility Strength E2MOM 12 Front Rack Reverse Lunge 10 Reps- 5 Each Leg WOD (15 minute cap) 10 Rounds 7 Box Jump Overs 24|20 5 Front Squats 135|95 3 Shoulder to Overhead Level […]
On Columbus Day, this Monday, we will be running a normal schedule. We will be hosting the nutrition benchmark WODs during all classes. You do not need to be participating in the nutrition challenge to take class. Indoors/Outdoors Warm-up 400M Run Then 10-2 -Burps -Single Arm Russian Swing (each side) -Good Morning At The end […]
Indoors Primarily When cleaning rowers, please do not spray screens as we have recently had monitors die due to getting too wet. Please wipe with your towel only. Warm Up Run 1 Loop 2x -10 KB Deadlifts -5 Prone Angels -10 KB SA Bent Over Rows (5 ea) -5 Cossack Squats Mobility Chest Opening Skill/Accessory […]
Indoors Primarily Warm Up 2 Rounds 30s DB High Pull 30s DB Snatch 30s Rest 30s DB Goblet Squats 30s DB Goblet Squat Hold 30s Rest 30s Singles 30s Doubles 30s Rest Mobility Quad Rolling Calf Rolling Strength E2MOM14 Box Squat 3 Reps WOD 15:00 Cap 30 Dumbbell Snatches 50|35 40 Wall Balls 80 Double […]
Outdoors Primarily Warm Up 2 Rounds -10 Plank Ups (feet on the box) -20 Banded Step-Ups -10 Banded High Pull -10 Banded Side Steps with Band Extended Overhead in each direction Mobility Quad Rolling Strength E2MOM14 Power Clean and Jerk 2 Reps WOD 13 Minute AMRAP 5 Power Cleans 155|105 7 Burpees 9 Box Jumps […]
NUTRITION CHALLENGE Kicks off this Monday 10/12 Find more info here: http://bit.ly/CFSNutrition and a link to sign up here: http://bit.ly/CFSSheet Lecture Tonight in Southie Orange at 7pm! Indoors/Outdoors Warm Up 15 – 12 – 9 Banded Thruster Banded Bent Over Row 12 – 9 – 7 Banded Kickbacks (Per Side) Bandy Pull-Aparts 9 – 7 […]
Indoors Primarily Warm-up Run 800 or Bike 40|30 Cals 21 Deadlifts 21 Front Rack Lunges 21 Strict Press 15 Stiff Legged Deadlifts 15 Front Rack Lunges 15 Push Press 9 Good Mornings 9 Front Rack Lunges 9 Push Jerks Strength E2MOM12 Strict Press 5 Reps 4 Reps 3 Reps 2 Reps 1 Rep 1 Rep […]