Swings All Around – CFS

Apr 5th, 2016

Category: CrossFit

Swings All Around – CFS

Sami & Tom

Sami & Tom

Hey guys! As many of you have seen in the paper and elsewhere over the last year, there are big plans to develop this area of Southie over the next 10 years. It’s kind of crazy because 6 years ago when we found this space they practically begged us to take it. No one wanted to open a business on Dot ave, but it was one of the best decisions we could have ever made. It gave us great opportunities to expand and for parking.

Tonight, Tuesday April 5th, there is a neighborhood development meeting down the street from CFS. It starts at 5:30pm and I (Amy) will be attending. This is actually my first one. They have had others but we had no idea they existed. If you would like to come with me I would love some company. I am just hoping to make it known that we have brought value to the area and that a neighborhood needs it’s gyms. If you would like to join me, shoot me an email- [email protected]

Let me just add that there should be no freaking out here. We have 5 more years on our lease and will not be going anywhere anytime soon 😉

Skill
Arm-bar Stretch
-5 Per Side

Turkish Get up
-20 Alternating Turkish Get ups
L1: 10 Alternating Turkish Get ups

WOD
2 Rounds
75 Double Unders
25 Pull-ups
50 Wallballs
75 Double Unders
25 Toes to Bar
50 Kettlebell Swings (1.5,1)

Level 2- (1, 0.75) Half Double Unders
Level 1- (0.75, 0.5) Singles 15 Pull-ups/T2b, 30 WB/KBS

Conditioning Class: WOD
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Calories on Rower
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Burpees

Conditioning Class: Core
3 Rounds
10 Pike Ups on rower
10 Hamstring Curls on rower
1 minute forearm plank

DISCUSSION 11 Comments

  1. Tom Kuchenreuther 04/06/2016 at 3:16 am

    25:15rx

  2. jason barrow 04/06/2016 at 12:45 am

    WOD: 29:25 Rx

  3. KB 04/06/2016 at 12:24 am

    Liked this but scaled the shit out of it because of extremely sore abs from Sunday

  4. Trevor Crean 04/06/2016 at 12:05 am

    DL: 310×5 (PR)
    WOD: 21:53 Rx.

  5. Jule 04/05/2016 at 6:00 pm

    FS: 5×3 @ 185#
    WOD: 27:54 (w/ 1.25 pood KB + GHD)

  6. Sean Flannery 04/05/2016 at 1:28 pm

    TGU: 44 pounds (20kgs)
    WOD: 23.15 Rx (with 32kg/70lb kb)
    OHS: worked up to 80kgs/176lbs

  7. Brian M. Maser 04/05/2016 at 1:15 pm

    TGU: managed one per arm at 2 pd
    WOD: 24:31 Rx

  8. Ben Brauer 04/05/2016 at 12:57 pm

    TGU: 53
    WOD: 24:41 Rx

  9. Frawls 04/05/2016 at 12:53 pm

    TGU: 35# – shoulder was not feeling good today
    WOD: 29:18 – 50 strict pullups and GHD instead of T2B

  10. Kurt Brumme 04/05/2016 at 12:20 pm

    TG – 44# (shoulder stability coming back slowly)
    WOD – 26:45 w/ GHDs instead of T2B

  11. Morgan 04/05/2016 at 12:04 pm

    TG- 53#
    Wod: 27:35 adv
    Ohs 125×5