High Intensity Interval Training – CFS

#TBT - Matt Whalen MOTM
#TBT – Matt Whalen MOTM

pub crawl
Save the Date! Our annual pub crawl is BACK! The route will be:
Tia’s at the Waterfront, 4:00pm – 5:15pm
The Landing, 5:30pm – 7:15pm
Wild Rover, 7:30pm – ???
We will have the upstairs of Wild Rover to ourselves for the beginning of the night. Apps will be served, the DJ will be spinning… don’t miss out on the fun! This is an excellent opportunity to meet some new faces, mingle with your WOD buddies, and have a great time. Who doesn’t love a good social WOD?! We hope to see lots of you there… Let’s party!

60 Calorie Row
30 Burpee Box Jumps
30 Pull-ups

Rest 3 Minutes

40 Calorie Row
20 Burpee Box Jumps
20 Pull-ups

Rest 2 Minutes

30 Calorie Row
15 Burpee Box Jumps
15 Pull-ups

Level 2 (75,50)
Level 1 (55,35)

Conditioning WOD (non-coached)
3 Rounds
In 3 minutes
Row 250m
AMRAP Double Unders
Rest 1 minute

In 3 minutes
Row 250m
AMRAP Burpees
Rest 1 minute

Midline WOD
50’ Plate Drag*
Then 2 Rounds
10 V-Ups
20 Hollow Rocks
30 Sit Ups
Then 50’ Plate Drag

*Place your toes on a small 5-lb iron plate. Hold a plank position. Without breaking the plank position and just using your hands/arms, drag the plate across the floor. Keep your hips low and core tight!