Indoors Primarily – Please take note even when it says indoors primarily, warming up outside may make more sense logistically and doors will remain opened for the foreseeable future. Please come dressed and prepared for the unknown and unknowable. Happy Halloween! Our Southie Costume Contest is finally here, happening DURING ALL CLASSES!! Voting will be […]
CFS Costume Contest Halloween is tomorrow and we’re going ALL IN with a CFS Costume Contest! Wear your costume to any class on Saturday and we’re taking the voting poll to Instagram! The winner will receive a fresh new Southie Hoodie and bragging rights! Don’t miss out, we can’t wait to see what you come […]
Indoors Primarily Warm Up Mini Alternating Tabata 6 Rounds -Bear Crawl -Med Ball Thruster with a Press Out at the bottom :30 Rest 6 Rounds -Jumping Lunges* -Hollow Rocks with Med Ball Overhead *Mb Overhead where possible Mobility Quad Stretch Quad Rolling Strength E3MOM15 Front Squat 5 Reps Straight Sets Allow for 2 warm-up sets. […]
Outdoor Primarily Unless Raining/Freezing Warm Up 1 Loop Run -Then- 3x 5 Clean Rack Delivery 7 Push Ups — 3x 5 Tall Muscle Clean 7 Burps — 3x 5 Strict Press 7 Burpee Lateral Jumps Mobility Lat Rolling Lat Stretching Strength E2MOM12 Power Clean 3 Reps WOD “Send It” 21-15-9 Clean and Jerk 115|75 Burpee […]
Indoors Primarily Warm Up 1:00 Work Each (No Rest) -Mt. Climbers* -Reverse Lunge** -Glute Bridges with BB At Hips -Scap Push Up * Round 1 Slow with Hip Stretch/Round 2 Fast elbow to knees **Round 2 Reverse Lunge with back foot off ground Mobility Hip Opening Strength E2MOM12 Deadlift 3 Reps WOD AMRAP 12 10 […]
Outdoors Primarily unless Raining or Freezing Warm-up 2 Rounds 30s Work| 10s Rest -Row Legs Only -Jump Rope Singles -Row Legs & Lean -Jump Rope Double Unders or Attempts -Row Legs, Lean and Pull Mobility Calf Rolling Accessory 2 Rounds 40s Work | 20s Rest -BB Rollouts -Windshield Wipers -Pike ups on the Rower WOD […]
Outdoors Primarily Warm Up Coach’s Choice Strength E2MOM10 Push-jerk* 3 Reps *From floor WOD 40 Medicine Ball Sit-ups 20|14 -Then- 4 Rounds 12 Front Rack Lunges 115|75 12 Shoulder to Overhead -Then- 40 Medicine Ball Sit-ups Level 2- 95|55 Level 1- 75|35 ADV – 30|20, 135|95
Member Spotlight! – Krista LoCurto! We’re so excited to announce our newest Member Spotlight – Krista LoCurto! Krista is new to CFS this year, she hit the ground running when she joined in February and has been crushing it ever since. Krista gives 100% effort in every class, has a great attitude and accepts […]
Indoors Primarily Warm Up 7:00 AMRAP -10/8 Calorie Bike -5 Moon To Sky -10 Shoulder Activators -10 Hip Touches (or practice shifting weight side to side or small release of hands) MOD Warm Up 7:00 AMRAP -100M Med Ball Run -5 Moon To Sky -5 Plank Walks Around The Medball Halfway in each direction -10 […]
Outdoors Primarily Warm Up 2:00 Jump Rope -High Knees -Butt Kickers -Single Leg Hops 2:00 of Double Unders or Attempts. *Ninjas grab a heavy rope or work on triple unders Then -5 Negative Push-ups with 3 Count On the way down on coaches call -10 Push-Ups -10 Diamond Push-Ups Mobility Hamstring Stretching Accessory Mini Bands- […]