Holiday Schedule Sunday the 23rd – normal schedule now, Yoga is back on Monday the 24th – Xmas Eve – Classes at 5:30, 630,730, 9, 11, 12. No night classes. All classes will be held in Southie Green. Tuesday the 25th – Xmas – Closed Wednesday the 26th– Goose Open the box up at 5:30am. […]
Skill Windmill/KB snatch Strength High Bar Box Squat 10-8-6-4-2-2 WOD 4 Rounds 10 single arm snatches (5 each arm) (1.5/1) 20 overhead lunges with kettlebell ADV (2/1.5)
Strength Split Jerk 3-3-2-2-1-1 WOD 3 Rounds 800m Run 20 Shoulder to overhead (135,95) Level 2 (105,65) Level 1 (65,35) Cash out 5-10 min calf stretching
Strength Power Snatch 2-2-2-2-2 WOD 15 minute AMRAP 1 Power Snatch (95,65) 1 Front Squat (95,65) 1 Toe to Bar 2 Power snatches 2 Front squats 2 Toes to bar ….and so on Level 2 (75,50) Level 1 (65,35)
Strength Push-press 5-5-5-5 WOD Complete 100 Burpees and…. EMOM 1 Clean and Jerk (155,105) Level 2- 75 Burpees (135,80) Level 1- 50 Burpees (95,55) Adv (185, 135) You can take a full minute off. I you complete the clean and jerk and rest the remainder of the minute. If you miss the full minute including […]
Natalie will be running half hour massage deals @ $45 for the months of January and February. Click on this link, also found on the right side of the page, to schedule. Skill Rope Climb Bar Muscle-up WOD 5 Rounds 15 Box Jumps (30,24) 10 Alternating Pistols 5 Bar Muscle-ups 1 Rope Climb L3- 2 […]
Strength Deadlift 2-2-2-1-1-1 WOD 15-10-5 Squat Clean Thruster (115,80) 50 Double Unders L2 (95/55), 30 Double Unders L1 (65/35), 100 Single Unders 2 of our favorite CFS alums were reunited at a competition down south this weekend. Kristen even made the podium! We miss all you CFSers that have since moved away. Glad to see […]
Partner WOD 1 Mile Sandbag Run(36/24)/ sub 2k row in the rain Then 3 Rounds 50 Push-ups 50 Kettlebell Swings (1.5,1) 2000m Row You may partition run and the row as necessary Level 2 (1,26lb) Level 1 (26lb,18lb)
Strength Front Squat 2-2-2-2-2 WOD 3 Rounds 15 2 for 1 Wallballs 15 Hang Power Cleans (115,80) Level 2 (95,55), Reg Wall Balls Level 1 (65,35)