Last Sunday Funday of 2018!

*Holiday Schedule Update*
Sunday 12/30– Normal Schedule including endurance
Monday 12/31 (New Year’s Eve)- All Levels Classes in Southie Green only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM & 6PM
Tuesday 1/1– Happy New Year! All Levels Classes at 11AM & 12PM only.
Wednesday 1/2– Normal Schedule

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Partner Up!
P1- 250/200m Row
P2- Max Burpees
Switch
P1- 250/200m Row
P2- Plank Hold
Switch

Strength
Power Clean
3-3-3-3-3

WOD
3 Rounds
500m Row
12 Clean and Jerks (135,95)

Level 2- 115,75
Level 1- 95,55

CFS Endurance Sunday – Southie Orange 10AM

Endurance Row WOD
7 Minutes On / 2 Minutes Rest Between Stations

Tabata Ski
Then
1 Minute Pushups
1 Minute Wall Sit w / Straight Plate Hold
1 Minute Hollow Hold

Tabata Bike
Then
1 Minute Bike (Just Arms)
1 Minute Wall Balls
1 Minute Supermans

Tabata Box Jumps
Then
1 Minute SA KB Box Step Ups
1 Minute Box Dips
1 Minute Parallette L-Sit Or Knee Tuck Hold

Tabata Row
Then
1 Minute KB Suitcase Deadlifts
1 Minute 6 Mountain Climbers + Lateral Hop Over Erg
1 Minute Plank Hold

At Home WOD
10 Rounds
10 Bounding Lunges
10 Plank Ups
10 Hollow Rocks
10 Supermans