Warm Up 7 min AMRAP 50’ Lunge w/ PVC Pipe Overhead 10 Pass Throughs 10 PVC Pipe Overhead Squats 5 Strict Toes to Bar Strength Overhead Squat 2-2-2-2-2 WOD – (20 minute Cap) 2 Rounds 20 Toes to Bar 30 Box Jumps 40 Kettlebell Lunges (1.5, 1pd) 50 Sit Ups L2 – 1, 0.75pd L1 […]
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. Warm Up In 4 mins Run 1 Loop (535m) […]
Dr. Fernandez will be here on Saturday! Dr. Fernandez is taking appointments for this Saturday, July 22nd here at the box. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. Click HERE to see his rates and to sign up! Warm-up 3 Rounds :20 […]
Dr. Fernandez will be here on Saturday! Dr. Fernandez is taking appointments for this Saturday, July 22nd here at the box. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. Click HERE to see his rates and to sign up! Side Piece Challenge Last […]
Dr. Fernandez will be here on Saturday! Dr. Fernandez is taking appointments for this Saturday, July 22nd here at the box. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. Click HERE to see his rates and to sign up! Southie Spotlight! Did you […]
Warm-up Run 400m, then: Alternating Tabata 1. L-Sit on Rings* 2. Air Squats L2- Ring Support L1- Plank Hold *L-sit can be scaled with the knees up variation or 1 leg extended. Strength Work up to Max Weight for the Complex: 1 Power Clean 1 Hang Squat Clean 1 Split Jerk *Hands must stay on […]
Boston Marathon Training & Numbers Have you ever wanted to run 26.2 miles from Hopkinton to Boston?! We have an opportunity for you! This year CFS will have a handful of numbers to enter The 2018 Boston Marathon! Spots are limited and we are reaching out now to gauge interest in training for and running […]
Warm Up 2 Rounds :40 on, :20 off 1. Assault Bike 2. Double Unders 3. Hand Release Push Ups 4. Good Mornings Strength Strict Press 5-5-5-5 WOD 1 10 Minute AMRAP 15 Deadlifts (185,125) 45 Double Unders Level 2- 155,105 Level 1- 115,75 Rest 5 Minutes Partner WOD 6 Minute AMRAP Max Calories on the […]
Warm Up With a partner 400m kettlebell farmers carry (2/1.5 in each hand) -Switch as necessary Mobility Quad Rolling and Stretching WOD 800m Run 30 Thrusters (95,65) 1000m Row Rest 3 Minutes 600m Run 20 Thrusters (115,80) 750m Row Rest 2 Minutes 400m Run 10 Thrusters (135,95) 500m Row Level 2 (75, 50/ +20,15) Level […]
Tomorrow and Saturdays going forward we will be extending babysitting hours to 2 hours from 9-11. As many of you know, we lost one of our best friends back in November 2014 after a long, hard-fought battle against cancer. Pat Padgett was diagnosed with an aggressive form of mouth/throat cancer in June 2014, just a […]