Bodyweight Strong Seminar today in Southie Orange from 8-12 – Here is the link covering the seminar description. Seminar is separate from CFS membership..there is an additional cost to attend – registration info can be found here.
There will be no Endurance Class Today
Weekly Strength/Benchmark Schedule – Click Here
Warm Up
EMOM 9
1. 30-sec Ring Support
2. 20 Lateral Up & Overs
3. 15 Box Dips
Strength
Bench Press
5-5-5-5
2. Bent-over Row
5-5-5-5
WOD
4 Rounds
10 Ring Dips
15 Box Jump Overs
Level 1- 10 Box Jumps, Bench Dips or push-ups
ADV- 5/3 Muscle-ups
At Home WOD
21-18-15-12-9-6-3
Alternating Bounding Lunges (total)
Plank Ups (total)
Russian Twists (each side)
Cash Out
Downward Dog
2:00 Total