CFS Comedy Night Out!

Dec 28th, 2018

Category: CrossFit

CFS Comedy Night Out!

Michael – Jedi Mind Tricks

Comedy Night Out!
Join us for some comic relief next month! We’re returning to The Improv Asylum for what’s sure to be a great night full of laughs! To register for a group ticket click HERE.

Show Date: Saturday, January 26th
Time: 7:30PM
Cost: $32.00
Deadline to register: Thursday, January 3rd.

January Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

January is approaching quickly. Start your 2019 off right with our Boot Camp & Conditioning program. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

*Holiday Schedule Update*
Friday 12/28– All Levels Classes Only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM.
Saturday 12/29– Normal Schedule, both boxes open for classes
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

Warm Up
5 Mins Dynamic Warm Up
Then
5-4-3-2-1
Thruster
Muscle Snatch
Strict Toes to Bar/Leg Raises – ADV 10 lb mb between feet

Mobility
Banded Lat Stretching

Strength
Overhead Squat
5-4-3-2-1

WOD
18-15-12-9-6-3
Thrusters (75,55)
Power Snatches
Toes-to-Bars

Level 2- 65,45
Level 1- 55,35

Coaches Tip – This should me a light moveable weight. The intent of the WOD is close to unbroken on each set with minimal rest between sets 🙂

Extra Work
12:00 Partner AMRAP
P1-15/12 Calorie Ski
P2- SB Hug Hold (90/70)
Switch

DISCUSSION 1 Comments

  1. Sean Flannery 12/28/2018 at 2:44 pm

    OHS: 135-165#
    WOD: 12:08 Rx