Saturday Before Year’s End & C.R.A.S.H. B training Week 1- CFS


Weekend Holiday Schedule
Today Saturday 12/31 – No classes in orange. Normal schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, noon intro, there will be on mobility class today.
Sunday 1/1 – All levels classes in Southie Green at 11am and noon – New Years Day WOD!
Monday 1/2 – One box only.  All Levels Classes in Southie Green at 530am, 630am, 9, 11, 12, 4pm, 5pm, 6pm, 7pm.  Bootcamp is on at 6:15am

Tuesday 1/3 – Normal Schedule

2 Rounds
30s Bandy Side Steps Left
30s Bandy Side Steps Right
30s Glut Bridges- weighted
30s Pistols or SL squat to a Box Right
30s Pistols or SL squat to a Box Right

Partner WOD
100/80 Calorie Bike
100 Power Cleans (95,65)
200 Double Unders
100 Thrusters (95,65)

Level 2- (75,50), 100 double unders
Level 1- (65,35), 300 singles, 60 Reps of each
ADV – (115/80), 400 dubs


We will be posting the Rowing prep for the C.R.A.S.H. B’s here on the blog on Saturdays.  There will be 2 Rowing WODs each week.  One short interval and one long interval or time trial.  If you only do one, choose the one you like the least 🙂  After the New Year we will set Saturday meeting times to go over rowing technique and game planning as well as for the group to train together.  If you could post to comments on what time works best on Saturday for doing so that would be fantastic!  For this week, be sure to come in and get a baseline for your 2k.  After your 2k, record your average pace for each 500m portion.  Grab a coach to show you how to do this if you are not sure how to do so.  Happy Rowing!

Week 1
Work out #1
Warm Up

5:00 Rowing at an Easy Pace
2K Time Trial
Cool Down
Work out #2
Warm Up
5:00 Easy Pace
2:00 gradually increasing speed
90 seconds on, 1:00 Recover
90 on, :45 recover
90 on  :30 recover
90 on :15 recover
90 on :30 recover
90 on :45 recover
90 on
Cool Down
5:00 Row @ Easy Pace
5:00 Stretching


  • Daniela Bitto

    12/31/2016 @ 5:42 pm

    17:45 ADV with Pam. Yay for crash-bs!!!

  • Brian Campbell

    12/31/2016 @ 3:57 pm

    18:22 Adv with my wife at UCCF

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