Outdoors Primarily Please do not park in the lot Warm Up 30|24 Cal Row -Then- 2 Rounds 10 RDL 10 Single Leg Touchdowns (ea) 10 Snatch Grip Push Press* *Rd 2 – Muscle Snatch Mobility World’s Greatest on Box Lat Stretch on the Box Calf Stretch on Box Strength E2MOM14 Power Snatch 1. 3 Reps […]
Outdoors Primarily Please do not park in the lot In-House Team Competition Date: Saturday, 9/18 Cost: $20 Registration We are ON for the In-house Competition. This year the events will be held outdoors so we can workout without masks! This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything […]
Primarily Outdoors Please do not park in the lot Happy Labor Day! We will be running a reduced schedule with classes at 9 & 10am only. We will be completing the HERO WOD “Abbate”. Class will primarily be run outdoors but we will open up some indoor overflow spots with Rowing/Biking subs so everyone is […]
Primarily Outdoors Please do not park in the lot Warm-Up Coaches Choice Strength E4MOM12 10 Back Squats** 2 Second Pause at the bottom of Each Rep *1-2-1-1 Tempo WOD 3 Rounds 30 Double Unders 10 Thrusters 95|65 Followed Immediately by 3 Rounds 30 Double Unders 10 Hang Power Snatches 95|65 Level 2- 75|50 Level 1- […]
Primarily Outdoors Please do not park in the lot today. DAV 5K – Team CFS & MBA Mortgage This year we have decided to get a group together for the DAV 5k on Saturday, November 6th, the race course is right here in Southie. The race honors Veterans and is a run, walk or roll […]
Outdoors Primarily – Please do not park in the lot Warm-Up 150m Row – Legs and Lean 150m Row – Just Arms 300m Row – Entire Body 7-6-5 Single Leg KB Deadlifts* Single Arm Bent Over Row* Goblet Squats *Each Side Accessory EMOM12 1. 10 SA Hollow Hold Floor Press R 2. 10 SA Hollow […]
Indoors Primarily – Class will be led inside and masks will be required. You are welcome to perform the entire class outside maskless as coaches will check in throughout the hour. Warm up Bike 30|20 Cals -Then- 2 Rounds 10 Kneeling MB Cross Cops* 10 Bandy High Plank Walk* 10 Bandy Side Steps w/ Legs […]
Primarily Outdoors – Please do not park in the lot Warm-up Coach Led… 10 Lateral Up & Overs 5 Burps 10 Step Ups 5 Burpees 10 Box Jumps 5 Burpee Box Jumps -Then- Grab a barbell* 10-8-6-4-2 Plank up and over the barbell BB Good Mornings BB Front Squats BB Strict Press *add weight to […]
Outdoors Primarily – Please do not park in the lot Street cleaning until 7AM. Please park on the opposite side of Dorchester Ave that the gym is on to avoid a ticket. Warm-up 1 Minute each -Lateral Dumbbell Hops -Alternating High Kicks -Prison Burpees* -Alternating Elbow to Instep Stretch -DB High Pulls** *3|2 Push Ups […]
Primarily Outdoors – Please do not park in the lot Warm-Up 3 Rounds 100 Single Unders* 10 Banded Good Mornings 10 Banded High Pulls 10 Banded Strict press 5 Single Leg BB Deadlifts** *50 Double Unders round 2 & 3 or practice for 45s **each side Test Max Consecutive Double Unders* Check out some efficiency […]