We will be running a reduced schedule this weekend for the Columbus Day holiday.
Today – Sunday 10/13 – All Levles at 9 and 10am only. Endurance at 10am in Southie Orange.
Monday 10/14 – Columbus Day – 1 Box only – All Levels classes at 530,630, 9, 11, 12, 4, 5, 6 & 7pm. Bootcamp will run as scheduled at 630am. There will be no classes in Southie Orange.
Weekly Strength/Benchmark Schedule – Click Here
Warm-up
7 min AMRAP
200m Run
10 Shoulder Activators
10 Plate Floor Press
10 Push Ups up & over plate
10 Plate Sit Ups
Strength
3 Sets
Alternating Single Arm DB Bench Press x10
Bent Over Row x10 Each Side
WOD
12 Minute AMRAP
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
200m Run
CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
5 Rounds per WOD
2 Minutes per WOD
1 Minute rest between rounds
2 Minutes rest between rounds
WOD 1
200m Run
12 KB SDHP (53/35)
Max KB Side Bends
WOD 2
15/10 Cals Bike
14 SA KB Push Press (total) (35/26)
Max Box Jumps
WOD 3
250/200m Row
15 MB Ab Mat Sit Ups
Max Wall Balls
At Home Partner WOD
20:00 AMRAP
2:00 Any Cardio
25 Air Squats
20 Sit Ups
15 Hand Release Push Ups
10 Jack Knives