Warm-up 5 Minutes of Jump Roping Technique Work Strength WOD EMOM20 Odd- 2 Squat Snatches Even- 20 Double Unders Mins: 0,2,4- 75% Mins: 6,8,10- 80% Mins: 12,14- 85% Mins: 16, 18- 90% Know your numbers before the EMOM starts. Skill WOD In 10 Minutes 1065m Run then AMRAP 50 ft Handstand Walk 10 Alternating Pistols […]
Warm-up 2 Minutes Max Cals Assault Bike/Ski Erg *Sub Row or Air Runner here if necessary Then: 2 Rounds :30 on/:15 off 1. Kettlebell Lunges 2. Kettlebell Swings 3. Goblet Squats Midline Madness 2x Through 40s Work: 20s Rest 1. Plank-ups feet on meball 2. Jack Knives w medball 3. Russian Twists 4. Knee Tucks […]
Bodyweight Strong Seminar today in Southie Orange from 8-12 – Here is the link covering the seminar description. Seminar is separate from CFS membership..there is an additional cost to attend – registration info can be found here. There will be no Endurance Class Today Weekly Strength/Benchmark Schedule – Click Here Warm Up EMOM 9 1. 30-sec […]
Schedule Update – *Yosh is out today. Oly is still on for 10AM for a non-coached session! Row Clinic This Saturday! Join us for a rowing skill session This Saturday at 8AM in Southie Orange. This class is open to everyone and will not count towards your weekly classes. In this session we will assess […]
Schedule Update – Yosh is out Saturday. Please come in and follow the programming with your Oly buddies! ” High skill WOD here in 18.3. This is where the Open gets real and not so “all inclusive” but that’s okay this is what we signed up for. This is where you exceed the expectations you […]
Body Weight Strong Seminar – Feb 3rd..8am-12pm The complete blue print for athletes and coaches that want to develop a foundation for a completely new way of training. In this course Dr. Hendricks will teach the 4 pillars of upper body strength training and how this concept should be introduced to athletes of any age […]
2019 CrossFit Open is Coming… The 2019 CrossFit Open is just around the corner! How is your training coming along? The CrossFit Open is the first stage of the CrossFit Game season and involves CrossFitters from all over the world. Each year, hundreds of thousands of athletes of all different ability levels participate in the […]
Row Clinic This Saturday! Join us for a rowing skill session This Saturday at 8AM in Southie Orange. This class is open to everyone and will not count towards your weekly classes. In this session we will assess and go over proper rowing technique as well as give you tips and drills to practice on […]
February Bootcamp! Mondays & Wednesdays, 6:30AM – 7:30AM Special Rate: $99/month! Struggling to keep your New Year’s Resolution?! We’ve got you covered with our February Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for […]
Weekly Strength/Benchmark Schedule – Click Here Warm-up 2 Rounds 50’ Lunge w/ PVC pipe overhead 10 Pass Throughs 50’ Duck Walk (w/ PVC overhead if possible) 10 Overhead Squats Strength EMOM10 3 Overhead Squats @75% WOD 10 Minute AMRAP 10 Alternating Single Arm Snatches (50,35) 50′ lunge RA lockout 10 Alternating Single Arm Snatches 50′ […]