Build It Up Buttercup


CFS Dry Tri
We are all systems go for the Dry Tri Saturday. There are no classes otherwise. Open Gym is offered in Southie Orange. If you haven’t registered yet, e-mail [email protected] if you would like to participate and we will try to squeeze you in. Athletes may arrive 20:00 before their assigned heat time to warm-up. If you wish to do extra work after you may reserve an open gym time slot on ZenPlanner.

For Heat times click HERE

2:00 Jump Rope


-Banded Sumo Deadlift
-Banded Thruster
-Banded Kickback
-Banded Hollow Rock

*On the Dashes 30 Double Unders or attempts

Quad Rolling
Couch Stretch

Thruster- 2 Reps Building

Rest 1 Minutes

Thruster- 2 Reps- Heavy

10 Minute AMRAP
7 Sumo Deadlift High Pull 75|55
7 Thrusters
27 Double Unders

Level 2- 65|45
Level 1- 55|35
ADV – Heavy Rope 

Extra Work
120/100 Calorie Bike
E2MOM – 3/2 Rope Climbs*

*Start with the rope climbs

Coach’s Note – Rope Climbs Ideally take :30 – 1:00. Scale the reps and/or height if it’s longer than that

ADV – 150/120 Calories
4/3 Rope Climbs or Peg Board 2/1