BRING A FRIEND DAY & Sunday Endurance Classes at the Track – CFS

Sep 15th, 2016

Category: CrossFit

BRING A FRIEND DAY & Sunday Endurance Classes at the Track – CFS

Early Riser

Early Riser

Bring a Friend Day TODAY during ALL CLASSES!
No prior CrossFit experience is necessary, and no pre-registration required. All ability levels are welcome! Grab a buddy and bring them in to try out a fun partner workout. If your friend signs up for a new membership, you’ll both save $25! We can’t wait to meet your friends!

New Class! CFS Endurance / VO2 Max Class
Meets Sundays @ 10AM at the Moakley Track. *Class will meet at the gym at 10am and run over to the track together for the first few weeks.

Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine or are you perhaps training for the Southie Showdown? Coach Sebastian’s classes will focus on CrossFit Endurance / V02 max training capacities, as well as running and movement efficiency. Various modalities will be implemented such as running, kettlebells, rowing, bodyweight movements, Assault Bikes and more.

The programming is not linear but consistency will assist you in performing better in workouts. These workouts are designed to enhance your training, not crush your body before your next workout. Drop in anytime. All are welcome to attend.
*This class does not count toward your normal class schedule.

Nutrition Challenge Update!
If you’re participating in the challenge, please remember that all baseline measurements and benchmark testing should be completed by the end of this week. The $20 cash buy-in is also due by the end of the week.
*After completing the benchmark workout, please submit your scores HERE.
*Stay in the loop with all of the latest Nutrition Challenge info and communicate with other members of the challenge by joining the CFS Nutrition Challenge Facebook group by clicking HERE.

Strength
Every Minute on the Minute for 10 Minutes
3 Deadlifts

Bring a Friend Day WOD
Run 1 Loop with an Object
(one KB one Medball. one partner can carry both)
Once both partners are in the door complete:
10 Rounds (5 each)
12 Wallballs
12 Kettlebell swings (2,1.5)
100m sprint

Level 2 (1.5, 1)
Level 1 (1,0.75)

DISCUSSION 6 Comments

  1. Jule 09/16/2016 at 1:04 pm

    EMOM: 255#-335#
    WOD: 17:48 Rx w/ Victor

  2. Jaime Owens 09/16/2016 at 2:15 am

    DL: 395#
    Wod: 19:50 Rx w/ John

  3. Joel 09/16/2016 at 1:34 am

    DL EMOM: 1-3 #225, 4-10 #275
    WOD: 20:10 with John

  4. Trevor Crean 09/16/2016 at 12:09 am

    With Barrow.
    DL: 315
    WOD: 17:57 Rx

    • jason barrow 09/16/2016 at 12:55 am

      I made some poor decisions running with the KB, so the fast-developing bruises on my upper back lead me to believe.

  5. Nick Alonso 09/15/2016 at 11:33 am

    DL: 275-325#
    WOD: 20:10 RX with Ronnie