Category: Uncategorized

Square Up Sunday

On Columbus Day, this Monday, we will be running a normal schedule. Outdoors Primarily Warm Up Coaches Choice Mobility Quad and Glute Mobility Strength E2MOM 12 Front Rack Reverse Lunge 10 Reps- 5 Each Leg WOD (15 minute cap) 10 Rounds 7 Box Jump Overs 24|20 5 Front Squats 135|95 3 Shoulder to Overhead Level […]

Hero WOD “Rankle”

On Columbus Day, this Monday, we will be running a normal schedule. We will be hosting the nutrition benchmark WODs during all classes. You do not need to be participating in the nutrition challenge to take class. Indoors/Outdoors Warm-up 400M Run Then 10-2 -Burps -Single Arm Russian Swing (each side) -Good Morning At The end […]

Friday Flow

Indoors Primarily When cleaning rowers, please do not spray screens as we have recently had monitors die due to getting too wet. Please wipe with your towel only. Warm Up Run 1 Loop 2x -10 KB Deadlifts -5 Prone Angels -10 KB SA Bent Over Rows (5 ea) -5 Cossack Squats Mobility Chest Opening Skill/Accessory […]

Flip The Script

Indoors Primarily Warm Up 2 Rounds 30s DB High Pull 30s DB Snatch 30s Rest 30s DB Goblet Squats 30s DB Goblet Squat Hold 30s Rest 30s Singles 30s Doubles 30s Rest Mobility Quad Rolling Calf Rolling Strength E2MOM14 Box Squat 3 Reps WOD 15:00 Cap 30 Dumbbell Snatches 50|35 40 Wall Balls 80 Double […]

Wash, Rinse, Repeat

Outdoors Primarily Warm Up 2 Rounds -10 Plank Ups (feet on the box) -20 Banded Step-Ups -10 Banded High Pull -10 Banded Side Steps with Band Extended Overhead in each direction Mobility Quad Rolling Strength E2MOM14 Power Clean and Jerk 2 Reps WOD 13 Minute AMRAP 5 Power Cleans 155|105 7 Burpees 9 Box Jumps […]

“Friendly Fran”

NUTRITION CHALLENGE Kicks off this Monday 10/12 Find more info here: http://bit.ly/CFSNutrition and a link to sign up here: http://bit.ly/CFSSheet Lecture Tonight in Southie Orange at 7pm! Indoors/Outdoors Warm Up 15 – 12 – 9 Banded Thruster Banded Bent Over Row 12 – 9 – 7 Banded Kickbacks (Per Side) Bandy Pull-Aparts 9 – 7 […]

Midnight Riders

Indoors Primarily Warm-up Run 800 or Bike 40|30 Cals 21 Deadlifts 21 Front Rack Lunges 21 Strict Press 15 Stiff Legged Deadlifts 15 Front Rack Lunges 15 Push Press 9 Good Mornings 9 Front Rack Lunges 9 Push Jerks Strength E2MOM12 Strict Press 5 Reps 4 Reps 3 Reps 2 Reps 1 Rep 1 Rep […]

Sunday River

Indoors Primarily When cleaning rowers, please do not spray screens as we have recently had monitors die due to getting too wet. Please wipe with your towel only. Warm Up Coaches Choice Mobility Shoulder Mash Strength EMOM15* 10 Reps Each Kettlebell Floor Press RA Kettlebell Floor Press LA KB Pull-overs *a med ball can be […]

“Nasty Nancy”

Outdoors Primarily NUTRITION CHALLENGE 2020 has been a really hard year; self care was probably pushed to the back burner while focusing on the current state of the world and just trying to stay afloat. It’s about time to put a little focus on ourselves and engage in some self care before the end of […]

That Friday Feeling

Indoors Primarily Warm Up 21-15-9 Muscle Clean* Stiff Legged Deadlift Jumping Lunges** *High Hang First Round, Mid Hang Second Round, Mid Shin Last Round **scale or start with step back lunges Mobility Hamstring Rolling Glute Rolling Strength Every 2:00 for 12:00 3 Halting Deadlifts 3-5 second Pause Right below the knee WOD 12 Minute AMRAP […]