Primarily Indoors Warm-up Partner Up! P1: Run 100m P2: Overhead Squat -Switch- P1: Run 100m P2: Kettlebell Swings -Switch- P1: Run 100m P2: Front Squat/OHS -Switch- P1: Run 100m P2: Box Jumps w/ Step Down -Switch- *Partner up to share equipment – one teammate start on the deadlifts, the other on OHS Hero WOD – […]
Primarily Indoors Warm-Up 12|8 Cal Bike 5 Pull To Stand 10 Russian Swings 10 Med Ball Thruster 12|8 Cal Bike 5 Rope Pull-Ups 10 Kettlebell Swings 10 Wall Ball Mobility Forearm Roll/Stretch Skill Rope Climb WOD E3MOM* 12|8 Cal Bike 3 Rounds 30 Sit-ups 25 Kettlebell Swings 1.5|1 20 Wall Balls 3 Rope Climbs *Starting […]
Primarily Indoors Warm-up 10-8-6 Burpee Step-Up* Behind The Neck Push-Press BB Deathmarch *Round 2 Burpee Box Jump, Round 3 Burpee Box Jump Over Mobility Box Stretching Strength E2MOM12 Tempo Deadlift 3-1-3-1 2 Reps WOD In 15 Minutes For Time 1 Power Snatch 135|95 2 Burpee Box Jump Overs 3 Power Snatches 4 Burpee Box Jump […]
Primarily Indoors Warm-up 10|8 Cals – Legs Only 5 Moon To Sky 10|8 Cals – Legs & Lean 5 Inchworms with Increasing Push-Ups 10|8 Cals – Arms Only 10 Scorpion Stretch 15|12 Cals Row all together Mobility Alternated BlackBurn – 5 Reps each side Frog Rotations – 5 each side Cuff Stretch – 45s each […]
Primarily Indoors Warm-up 5 Burpees 60 Singles 5 Muscle Cleans 30 Double Unders/ 60 Singles 10 Single Leg V Ups 30 Double Unders Mobility Calf Mash Pull Up Bar Lax Ball Trap Smash Skill Handstand Walk Wall Facing Plate Walks Strength/Conditioning E4MOM20 1. 10 Bar Facing Burpees 30 Double Unders 10 Power Cleans* 2. 12 […]
Classes Today – 9, 10 & 11am Primarily Indoors Warm-Up 400m Run 10 Burpees 10 Toes to DB 300m Run 10 (ea) DB Snatches 10 Strict Toes to bar* 200m Run 10 Alt SA Devils Press 10 Windshield wipers *Scale to leg raises Mobility Upper Body Wall Mobility Strength E2MOM10 Push-press 5 Reps WOD For […]
Happy Independence Day! Go America! 9 & 10am classes only, No CTX Monday July 5th – 9, 10 & 11am Primarily Indoors Warm-up P1 – 10|8 Cal Bike P2 – Squat Hold Switch P1 – 10|8 Cal Bike P2 – Hollow Hold Switch P1 – 10|8 Cal Bike P2 – Plank Hold Switch Partner WOD […]
Honoring Justin Poitras Tomorrow we will be honoring our friend Justin Poitras. Justin was a former marine and a Boston Firefighter. He was also a member and dear friend of The CFS community. As many of you know, He died July, 4th 2018 from a head injury he sustained in a collision when riding his […]
Primarily Indoors Holiday Schedule Today – Normal Schedule Sat July 3rd – 7, 8 & 9am Sunday July 4th – Happy Independence Day! 9 & 10am, No CTX Go America! Monday July 5th – 9, 10 & 11am Warm-Up 1:00 Stations -Ski Erg -Lateral Up/Overs -DB Alternating Muscle Snatch -Box Touch Downs* :30 Rest Repeat […]
Primarily Indoors Holiday Schedule Friday July 2nd – Normal Schedule Sat July 3rd – 7, 8 & 9am Sunday July 4th – Happy Independence Day! 9 & 10am, No CTX Go America! Monday July 5th – 9, 10 & 11am Warm-up E2MOM x 4** 5|3 Cal Assault Bike 200’ Shuttle Run* *Turnarounds at 50’ **Increase […]