Weekly Strength/Benchmark Schedule – Click Here
MLK SCHEDULE UPDATE
We will be running a reduced schedule All Day on Monday 1/21 for MLK Day with All Levels classes in Southie Green only.
Classes will be held at 530am, 630am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm. Bootcamp is on at 630am.
Warm-up
2 Rounds
:30 on, :10 off
Toe Taps on Kettlebell
Russian Swings
Goblet Squats
Kettlebell Plank Drags
Strength
EMOM10
Back Squat- 2 Reps
WOD
5 Rounds
20 Kettlebell Swings (1.5,1)
20 Push-ups
Level 2- (1,0.75); 15 push ups
Level 1- (0.75, 0.5); 10 push ups
CFS Endurance Sunday – Southie Orange 10AM
Partner Ski Sprint WOD
5 Rounds (Per Athlete)
125 / 100m Ski
(One athlete works while the other holds plank)
Endurance WOD
4 Rounds Per Station.
(60 Sec. Rest Between Rounds / 90 Sec. Rest Between Stations)
A. In 2 Minutes
12 / 9 Cal Bike
10 Wall Balls
Max Double Unders
B. In 2 Minutes
125 /100m Row
10 Box Jumps
Max Ab Mat Sit-Ups
C. In 2 Minutes
125 / 100m Ski Erg
10 Burpees
Max MB OH MB Lunges
At Home WOD
Ascending AMRAP: 7
1 Burpee
1 Air Squat
2 Burpees, 2 Air Squats, 3,3,4,4,5,5,6,6…
Cash Out
75 Hollow Rocks for Time