Please take your Gear home by the end of the Day Thursday – CFS

Please take your gear home by Thursday!
We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after Showdown weekend. We need the areas to be clear to make room for the competition next weekend. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. We thank you in advance for your cooperation!

We still need help this weekend!
We are still looking for judges on SUNDAY and would greatly appreciate any support from anyone available! Please click here to sign up.
Also, we will be moving gear and setting up equipment on Friday afternoon/evening and could use all the extra hands we can get! If you’re available to help out, please just show up and we will find a job for you. Thank you in advance for all of your help!

Warm-up
Burpee Breakdown
5 Burpees
10 Burpees to Stand (no jump)
15 Burps
20 Push Ups

Skill
Handstand Hold
Handstand Push-up

How to Develop the Handstand Video – feat. Camille Leblanc-Bazinet

WOD – 12 minute Cap
“Bruised Ego”
60/50 Calorie Row
30 Handstand Push Ups
60/50 Calorie Row

Intermediate- 30 Push-ups
ADV- 10 Strict Deficit Hand-stand Push Ups (3.25″/2″)
20 Deficit Handstand Push Ups (3.25″/2″)

5 minute Rest

WOD 2
Every 3 Minutes for 12 Minutes
250m Ski or 15/12 cal Bike or 200m run
25 Sit-ups

ADV- 15 GHDs