Schedule Challenges – Please Read – CFS


Schedule Update- Please Read!
Due to consistent low attendance, the following classes have been cancelled going forward:
*All 7:30AM classes (Conditioning Class & General CrossFit)
*1pm Strongman Class on Saturday
*All 3PM classes on Saturday. The gym will now close at 3pm.
We will continue to post the Conditioning & Strongman workouts for you to complete on your own for the time being. If you were a fan of the Conditioning classes, we highly recommend that you check out our new CFS Endurance Class that meets every Monday & Thursday, 4:45-5:30pm. Thank you for understanding!

Next month I will be riding in the PAN MASS Challenge in support of life-saving cancer research and treatment at Dana-Farber Cancer Institute. This 2-day bike ride across the Commonwealth of Massachusetts was founded in 1980 and its goal is to provide Dana-Farber’s doctors and researchers with the necessary resources to discover cures for all cancers.

As some of you may know, the my family has lost some great family members to cancer over the years. My Uncle Joe, Aunt Eileen and Grandma Lizzie were always the life of the party and are truly missed. After watching my wife ride in last year’s race and learning about its’ cause, I decided that I was going to complete this 180 mile bike ride and join in on the fundraising efforts. Late night at a friend’s wedding I met a group of guys who have been riding in the challenge for a few years and had an open spot on their team. After a few more cocktails, I joined team ‘Max’s Crew’ and the rest is history! Our team was formed in support fundof Max Tocchio and his fight against Cancer. Max is a brave 9 year old young man who is battling ALL T-Cell cancer. We are honored to be riding in support of Max and everyone who is battling cancer.

By donating to my ride and team Max’s Crew you are doing a few very important things;

1. Directly contributing to finding a cure – 100% of every dollar raised goes directly to the Jimmy Fund.

2. Increasing Dana Farber and the Jimmy Fund’s ability to provide the best care in the world to patients like Max.

3. Supporting Max and his team (1 very brave young man and 8 very out of shape guys trying to raise as much money as possible for Max and the Jimmy Fund).

Please consider donating in support of my ride, team Max’s Crew and our efforts to raise money in support of cancer research. Please visit for a link to my fund raising page, or visit and search Team Max’s Crew.

Thank you in advance for your support. Please consider forwarding this email to friends / family to help spread the word, and follow me/my team on Facebook where we will post updates on our training and race day updates. I am honored to ride for Joe/Eileen/Lizzy, Max and all those affected my cancer.

Semper Fi,
FF, E-21 BFD

Work up to Max Weight  for the complex:
1 Push Jerk
2 Split Jerks

12 Minute AMRAP
12 Deadlifts (165,110)
6 Shoulder to Overhead
12 Box Jumps (27,24)

Level 3- (135,95)
Level 2- (115,75)
Level 1-(95,45)

Conditioning Workout (non-coached)
7 Rounds
In 2 minutes:
Run 200m
Then AMRAP Double Unders
Rest 1 minute

3 Rounds
10 Plank Ups with feet on medball
10 Knee Tucks with feet on medball
20 V-Ups with medball
Rest as needed between rounds