Attn: Open Gymers
The toaster will be off limits from 6-7pm on Tuesday and Thursday during the month of September for our Fundamentals program.
CFS Annual Bar Crawl!
Join us for another year of Bar Hopping around the streets of Boston! Another year of dancing, drinks, mingling with your gym buddies and an overall great time. You don’t wanna miss this, so save the date for Saturday, September 8th! Check out the itinerary below and hop in whenever you can! If you’re a newbie and/or don’t know a lot of members…..no worries by the end of the night you will 🙂
- Boston Sail Loft 4:00-5:00
- The Landing 5:15-6:45
- Tia’s 7:00-8:00
- The Point 8:15 – ????
This year we’re ending at The Point! There will be a section for us CFS peeps as well as some apps to fuel you after a long day’s journey! There will be NO COVER and NO LINE as long as you arrive before 9:30. If you can’t make it to the whole crawl and would like to come to the last stop you’re welcome to do so! We can’t wait to spend more time with you!
Warm-up
2 Rounds
:20 on/:10 off
Jump Rope
Push Ups
Russian Swings
Squat Hold
Mobility
Quad mash
Strength
E2MOM
Front Squat
1. 3@ 70%
2. 3@ 75%
3. 3@ 80%
4. 2@ 85%
5. 2 @ 90%
6. 2@ 95%
7. 1@100%
8. 1@102%
WOD
Tabata Mix
20s work:10s rest
1. Kettlebell Swings
2. Double Unders
3. Push-ups
4. Assault Bike
1 Minute Rest and transition between exercises
Score=sum of your lowest number of reps for each modality
Extra Work
21:00 Clock.
Odd 1- 6 Renegade Row (increasing weight)
Even-Rest
Odd 2-Max Set Muscle Ups
Even-Rest