Indoors Primarily – Please take note even when it says indoors primarily, warming up outside may make more sense logistically and doors will remain opened for the foreseeable future. Please come dressed and prepared for the unknown and unknowable.
Happy Halloween!
Our Southie Costume Contest is finally here, happening DURING ALL CLASSES!! Voting will be polled Through Instagram. The Overall Winner will receive a fresh new CFS Hoodie and more importantly Bragging rights for the year! Don’t miss out, we can’t wait to see what you come up with!!
Daylight Savings
We “Fall Back” this weekend, don’t forget to set your clocks so you don’t miss your Sunday session!
Warm-up
2 Rounds
:30 Work/:10 Rest and Switch
-Plank Up/Over The Barbell
-Squat Morning
-Bent Over Row
-Push-Up Hold Halfway
Mobility
Thoracic Rolling
WOD
10 Minute AMRAP
7 Stone Over Shoulder 140|90
9 Stone Squats
11 Pull-Ups
ADV – C2B
Rest 10 Minutes
MOD WOD 1
10:00 AMRAP
7 Power Clean (185/125)
9 Front Squat
11 DB Row (50/35)
L2 – 135/95
L1 – 95/65
WOD 2
In 10 Minutes Complete
3 Rounds
15|12 Calorie Bike
15 Deadlifts 225|155
Then
AMRAP Push-ups
RX+ – HSPU’s anyhow
Level 2 – 185|125
Level 1 – 135|95, 4 Rounds
Advanced WOD 2
In 10 Minutes Complete
3 Rounds
15|12 Calorie Bike
15 Deadlifts 275|185
Then
20 Strict Handstand Push-ups
AMRAP Kipping Handstand Push-ups
Extra Work
10 Min Emom
Odd – 5 Strict Weighted Ring Dips
Even -5 Strict T2B or 10 L-Ups*
*add weight in form of a db or mb where possible