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 up with!
Outdoor Primarily Unless Snow or Rain. Please note our subs for the run below.
Warm Up
:90 Clock
-Run 100M Then
AMRAP Duck Walk*
-Run 100M Then
AMRAP Waiter’s Walk Left Side**
-Run 100M Then AMRAP
Waiter’s Walk Right Side
:30 Rest Then Repeat with 20 Lateral Up/Overs to Start each round
*ADV additional KB in Front Rack
**Round 2 with PVC overhead
Rainy/Snowy Day Subs
.2 Mile Bike
150M Row
150M Ski
Accessory
2 Rounds
30s Work|10s Rest (Each Side)
Kettlebell Bent Over Row
Kettlebell Step-ups
Kettlebell Kneeling Strict Press
WOD
400m Run
30 Power Snatches 95|65
400m Run
40 Overhead Squats 95|65
400m Run
50 Box Jumps 24|20
400m Run
60 Kettlebell Swings 1.5|1
Level 2- 75|55, 1|0.75
Level 1- 55|35, 0.75|0.5
***Rainy/Snowy Day Subs
Bike – .7 Mile
Row – 500M
Ski – 500M
Extra Work
Every 30s for 10 Minutes
Alternate between
1 Snatch Pull
1 Squat Snatch