STOH and Dubs
Strength Deadlift 3-3-3-3-3 WOD 10 Minute AMRAP 20 Shoulder to Overhead (95, 65) 40 Double Unders Level 2 (75, 50) Level 1 (55, 25) Ca$hOuT 50 Sit-ups 50 Supermans
Hey buddy, want to be my buddy, buddy?
Skill Tire Flips WOD 10 rounds total Teams of 2- One partner completes an entire round while the other partner rests: 3 Squat Cleans (155,105) 6 Bar facing Burpees 9 Chest to Bar Pull-ups 100m sand bag run (3,2) Level 3- (135,95) Level 2- (115, 75) Level 1- (95, 55); sandbagless
Fight Gone Bad
JR Butler and 9 other HC Hockey guys started last year a foundation last year. They are about to get our official 501c3 Charity Recognition from the IRS. This foundation means a lot to JR, and he would really appreciate any support the willing is willing to give. Below are the details of his event […]
Box Squats and Team WOD
Strength High Bar Box Squat 5-5-5-5-5 WOD Teams of 2 Row 2000m (Switching every 250m) 100 sit-ups 100 Hand release push-ups Run 800m as a team
Fundraising Success
Jen Penton brought in these shirts that are being sold by some fellow peeps from the BPD. We are helping them out by selling them here at CFS. The shirts are $20.00 and all of the proceeds go to the Marathon victims. The t-shirts are behind the desk. I just wanted to take a minute […]
Everyone’s Favorite
Skill Kipping Pull-up Butterfly Pull-up Bar Muscle-up WOD 5 Rounds 5 Wall Climbs 10 Thrusters (95,65) 15 Pull-ups 400m run Level 2 (75,55) Level 1 (65,45)
Sweet Complex
Strength Work up to max weight without removing your hands from the bar for the following complex: 1 Power Clean 1 Squat Clean 1 Jerk WOD 12 minute AMRAP 1 Clean and Jerk (80% of 1RM) 10 Burpees 15 Air squats *If you don’t know your 1rm is, it’s a good idea is to pick […]
Sunday Funday CFS style
Strength Weighted Pull-up 3-3-2-2-1-1 Level 2/1– Work on banded dead hang at max effort WOD 3 Rounds 500m Row 15 Ring Dips 20 Kettlebell Swings (2,1.5) Level 2 (1.5,1) Level 1 (1,0.75)
Run, Dubs, Snatch
Civilian Military meet up will be at noon today in Southie Green. Come by and check it out. WOD In 3 minutes complete 200m run 50 Double Unders Then AMRAP Power Snatches(75,55) Rest 1 Minute Complete 5 Rounds Your score is your total number of power snatches Level 2- (65,45),25 double unders Level 1- (45,35), […]
Civilian Military Combine
The Civilian Military Combine lies within the adventure race space that is now exploding globally. Many of you might have done Tough Mudders and Spartan Races or the many other adventure race events popping up all over the country. The CMC was created to be an answer to all these other novelty events by […]