All Systems Go!
Warm Up Coach’s Choice Strength EMOM10 Strict Press 1 Rep WOD 800m Run 30 Shoulder to Overhead 155|105 100 Air Squats Level 3- 135|95 Level 2- 115|75 Level 1- 95|65
CFS Dry Tri Today!
CFS Dry Tri The Dry Tri is HERE! There are no classes otherwise. Open Gym is offered in Southie Orange. If you haven’t registered yet, e-mail [email protected] if you would like to participate and we will try to squeeze you in. Athletes may arrive 20:00 before their assigned heat time to warm-up. If you wish […]
Build It Up Buttercup
CFS Dry Tri We are all systems go for the Dry Tri Saturday. There are no classes otherwise. Open Gym is offered in Southie Orange. If you haven’t registered yet, e-mail [email protected] if you would like to participate and we will try to squeeze you in. Athletes may arrive 20:00 before their assigned heat time […]
Nothin’ To It But To Do It
Warm-up In 2:00 15/12 Calorie Row 5 Burpees over the rower AMRAP Single Leg V-Ups :30 Rest In 2:00 15/12 Calorie Row 5 Burpees over the rower AMRAP Leg Lowers :30 Rest In 2:00 15/12 Calorie Row 5 Burpees over the rower AMRAP Bicycles Accessory Mini Band ½ Tabata Band Around Forearms (20s Reps|10s Static […]
Complex Clean
Warm-up 30/25 Calorie-Bike Then 2 Rounds :40 Work/:15 Rest -Banded Wall Sit –Mini Band Wall Crawl :40 Rest and Switch 2 Rounds :40 Work/:15 Rest -Front Squat with Band and BB –Floor Angels Mobility Lat Rolling Chest Rolling Strength E2MOM12 1 Power Clean 1 Hang Squat Clean 1 Jerk WOD 15|12 Cal Bike* 30 Pull-ups […]
Hollow Rock Challenge Week 8
Warm-up 2 Rounds :40 Work/:10Rest -Toe Taps on top of KB -Toes To KB -Bottom’s Up Waiter’s Walk (Switch at :30 Mark) -KB Single Leg Deadlift to Single Arm Press Then With KB 10 SA Russian Swing Alternating Hands (each side) 10 Windmill 10 Halo in each direction 10 Goblet Squat with Press Out in […]
Monday Pump Party
Warm-Up 6-5-4-3-2-1 Squat Mornings Push Ups* Front Rack Lunges** **each leg *Clap em if you got em Mobility Shoulder Rolling* Glute Rolling *use a lax or double lax ball and a plate on the chest Strength E2MOM14 3 Overhead Squats WOD 12-10-8-6-4-2 Deadlift 225|155 Ring Dips Alternating Pistols Level 2 – 185|125 Level 1 – […]
Burning Daylight
Warm Up Coach’s Choice Strength E2MOM12 Front Squat/Pause Squat 2 Reps *First rep is with a 1 second pause. Second rep is a traditional front Squat. WOD Buy-in 100 Sit-ups Then 3 Rounds 75 Double Unders 15 Shoulder to Overhead 135|95 Level 2- 115|75, 35 Double Unders Level 1- 50 sit-ups, 95|45, 150 Singles
Double WOD Doozy
Warm-Up With a dumbbell or kb.. AMRAP 90s 15 Scap Push Ups AMRAP Goblet Squats Rest 30s AMRAP 90s 10 Box Pull Overs AMRAP Weighted Step Ups Rest 30s AMRAP 90s 10 Renegade Rows* AMRAP Burpees Rest 30s AMRAP 90s 10 Floor Press* AMRAP Box Jump Overs *each arm Skill Hug Squats C2B Pull Ups […]
Killer Climb
Warm-up 2 Rounds 1:00 Work|No Rest -MB Toe Taps -MB Power Clean to MB Front Squat -Squat Mornings -Banded Kick Back -Banded Deadlift Strength E2MOM12 Deadlift 3 Reps WOD In 12 Minutes for Max Rounds/Reps: 2 Rounds 7 Power Cleans 135|95 14 Wall Balls 20|14 2 Rounds 7 Power Cleans 155|105 14 Wall Balls 2 […]