Dead Center – CFS

Eric

Nutrition Challenge – Almost Done!
We’re in the final week of the Nutrition Challenge! Congrats to everyone who has made it this far! The final day of food logging will be this Friday, June 30th (you must log your food/points for Friday). To answer a question we’ve been getting a lot: YES! You can do your final weigh-ins before July 4th Weekend. But remember, the challenge winners are not determined solely by weight loss. Your benchmark workouts also matter, and we won’t be testing these until after July 4th weekend… so don’t go TOO crazy! 🙂

Weigh-In Dates/Times
Friday 6/30 during all classes
Saturday 7/1 8am-11:30am, 1pm-3pm
Wednesday 7/5 5:30am-9am, 4pm-8pm
Thursday 7/6 5:30am-9am, 4pm-8pm
Friday 7/7 during all classes

Southie Skills Lab
This week we’re working on Pistols! We have some great progressions to help you master this skill. As always the end of each session we test out our new skills with a work out! Join us Tuesday night at 7PM in Southie Green!

Warm-up
EMOM 9
1. 12/10 Cal Row
2. 12 PVC-Facing Burpees
3. 20 Pass Throughs

Strength
EMOM 10
3 Touch & Go Power Snatches

WOD
30 Bar Facing Burpees
50 Cal Row
40 Overhead Squats (95,65)
50 Calorie Row
30 Bar Facing Burpees

Level 2- 75,50
Level 1- 65,35

Skills Class @ 7pm in Southie Green
Pistols!

11 Comments

  • Ryan Gould

    06/28/2017 @ 2:38 am

    EMOM: 75-115
    WOD: 17:05 L2
    dizzy dizzy on those burpees

  • Joel Carpenter

    06/28/2017 @ 2:33 am

    EMOM: 65# – 95#
    WOD: 16:05 (scaled to 40 cal row, 65# OHS)

  • Jason Barrow

    06/28/2017 @ 12:57 am

    EMOM: 95# – 135#
    WOD: 16:09 Rx

    • Dan Palermo

      06/28/2017 @ 2:21 am

      135
      WOD: 11:57 RX

  • Trevor

    06/28/2017 @ 12:23 am

    125

    13:13 Rx

    Holy quads.

  • Brian Campbell

    06/27/2017 @ 9:09 pm

    1.) 185
    2.) 11:17 Rx

  • Ben Brauer

    06/27/2017 @ 3:47 pm

    EMOM: 95-155
    WOD: 12:38 Rx

  • Daniela Bitto

    06/27/2017 @ 3:31 pm

    EMOM 85-105
    Wod 12:46RX

  • JT

    06/27/2017 @ 2:36 pm

    EMOM: 95-135
    WOD: 13:21 Rx

  • Sean Flannery

    06/27/2017 @ 1:38 pm

    EMOM: 115-155
    WOD: 14:04 Rx

  • Brian Maser

    06/27/2017 @ 12:47 pm

    EMOM: 115-155
    WOD: 13:35 Rx

Comments are closed.

X