Sunday Parking Notice: The lines in the parking lot will be repainted today. Please park in the Blue Cross Blue Shield parking lot, along the fence by the running path, or on the street. Thank you for your cooperation!
Monday Schedule Reminder: No classes in Southie Orange
Weekly Strength/Benchmark Schedule – Click Here
Warm-up
7 Minutes of Jump Rope with…
-5 Burpees
-10 Push Ups
-10 Squat Jumps
Mixed in when coach Calls Out then right back on the rope
Mobility
Overhead Mobility
Strength
EMOM10
Push-press- 2 Reps
WOD
15 Minute AMRAP
5 Burpee Pull-ups
10 Single Arm DB Snatches (50,35)
20 double Unders
Level 2- 10 Double unders, (30,15)
Level 1- 50 Singles (40,25)
CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
Each WOD 12 Minutes
Rest 2 Minutes Between WODs
WOD 1
22 SA KB Power Cleans
21 KB Glute Bridge – Feet on MB
400 Run
16 SA KB Front Squats
15 KB Glute Bridge – Feet on MB
300 Run
10 SA KB Squat Cleans
9 KB Glute Bridge – Feet on MB
200 Run
WOD 2
21/18 Cals Row
21 V-Ups
21 Burpees Over Rower
15/12 Cals Row
15 Row Tucks
15 Burpees Over Rower
9/6 Cals Row
9 OH Plate Sit-Ups
9 Burpees Over Rower
WOD 3
21 KB Swings
21 Box Jump Overs
21/18 Cals Bike
16 SA KB High Pulls
15 Box Jump Overs
15/12 Cals Bike
10 SA KB Snatches
9 Box Jump Overs
9/6 Cals Bike
At Home WOD
10-9-8-7-6-5-4-3-2-1
Jumping Air Squats
Clapping or Regular Push Ups
Bounding Lunges x Side
Bicycle Crunches x Side