There will be no scheduled Oly class this Wed evening. Class will resume next Wed.
Halloween Costume Party!!!
Bring your A-Game with our upcoming Halloween Costume Party hosted by CFS Members Frank and Roni G! DJ Sammy Sprinkles will be on the 1s and 2s! Feel free to bring friends and family, it’s sure to be a great time!
Date: Saturday 10/26 starting at 7:30PM
Location: One Ox Pasture in Winchester….just a short uber ride out of Southie 😉
For more on dates to save visit our “Upcoming Event’s” Page HERE
21 – 18 – 15
Unbroken heavy Russian Kettlebell Swings
After Each Set 30 Double Unders or 50 Singles
Calf Rolling and Stretching
10 Reps @70%
8 Reps @75%
6 Reps @80%
4 Reps @85 %
2 Reps @90%
Unbroken Kettlebell Swings (70/53)
Level 2- 1.5|1
Level 1- 1|35
50 Double Unders
At 16:00 CAP
Level 2- 25 Double Unders
Level 1- 200m Run, 100 singles
ADV – 100 Dubs
“Cannonball” consists of completing seven UNBROKEN sets of kettlebell swings. Begin the workout by completing 21 consecutive KBS then set the kettlebell down, resting only long enough to complete another unbroken set of 18. If a set is “broken” you must repeat that set. Continue descending by 3 reps each set to completion.
50ft HS walk after each round
ADV – 15-12-9 & 100ft