With the uptick in Covid cases we are asking everyone to both be diligent with their masks and to please continue to register for classes. We will make use of the registrant lists to inform class participants of any potential close contact situations. As always, thank you for your continued cooperation! Bring-A-Toy….Break A Sweat! Join […]
Warm Up Grab a Long Band and Jump Rope 40s Work|10s Rest -Jump Rope Singles -Banded High Pulls -Jump Rope Alternating Feet -Banded Side Steps with arms extended overhead -Double Unders or Attempts -Banded External Rotation -Double Unders or attempts Strength E2MOM14 Snatch Complex 1 Power Snatch 1 Hang Squat snatch 2 Overhead Squats -Start […]
Warm Up Partner Up! P1 – Row 350m P2 – MB Plank Rolls Switch Then… Partner MB Tosses -Chest Pass -Side Toss -Soccer Ball Throw -Keg Toss -Burpees Toss -Lunge with Lateral Toss Partner Abs 2 Rounds 10 of each -Seated Side Pass 10 each -Seated Chest Toss in Seated Pike Position -Leg throws -Med […]
Warm Up Dynamic Warm Up Through Paralletes -High Knees -Bunny Hops -Lateral High Knees -Fast Feet -Then- AMRAP 3* 10 MB Push Press to Target 10 SA KB Swings 10 Single Leg Plyo Box Jumps 10 Parallette Shoot Throughs *Stagger people on different movements Mobility Lat Rolling Quad Rolling Strength E3MOM15 1. Front Squat – […]
Jingle Bell 5K Don’t miss out on our next Sunday Run-Day Fun-Day! Sunday 12/19 in Somerville. More details can be found below and registration can be found HERE! Warm-up Every 90 Seconds 12|10 Calorie Bike Then AMRAP -Inchworm with Increasing Push-Up -Squat Morning -Muscle Clean & Strict Press Mobility Hamstring Rolling Hamstring Stretching Strength E2MOM12 […]
Bring-A-Toy….Break A Sweat! Join us for our annual Gift Drive & Free Workout Day! This year we’re working to benefit Toys For Tots Boston! Anyone can attend class on this day, whether you’re a current member or not! ALL Fitness levels are welcome and the workout will be beginner friendly. Class is free, we just […]
Warm Up 150M Row – Legs Only 5 Moon To Sky 10 Seated Strict Press 150M Row – Legs & Lean 10 Front Squats 10 Push Press 150M Row – Arms Only 10 Thrusters 250M Row All together Mobility Quad Rolling IT Band Rolling and Stretching Strength E2MOM12 Box Squat 3 Reps WOD 500m Row […]
CFS Holiday Party!!! Join us Tonight for a celebration of the year! Our annual holiday party is back and we can’t wait to hang out with you all! It’s been another crazy year! This community has been an amazing support system and we want to spend the night celebrating that! All are welcome to join […]
Coach’s Corner! We’re so excited to announce our newest member of The CFS coaching crew – Emily Sackett! Emily has over 5 years of experience with Crossfit. She started here in August of 2020 and she has been a dedicated member ever since. Emily always has such a positive attitude, she’s continually amped up to […]
Save The Date Saturday December 11th for our next Bring-A-Friend Day to benefit Toys For Tots Boston. Warm Up 50s on| 10s off -Singles -Single Leg Good Mornings -Hang Muscle Cleans -Double Unders -Lunges -Front Squats 3-2-X-1 Strength E2MOM12 Power Clean 3 Reps WOD AMRAP 4 5 Hang Power Cleans 135|95 5 Front Squats […]