Saturday Line-Up!
Looking to get a sweat in with a smaller group this Saturday? Check out our L1/L2 classes in Southie Orange. It’s the same great class without the crowd! Class times are at 9:30AM and 10:30AM. After class stay to mobilize with us! Every Saturday at noon we offer an additional mobility class in Southie Green at Noon. Give your muscles some TLC after a long week of WODS! We’ll see you there!
CFS Annual Bar Crawl!
Join us for another year of Bar Hopping around the streets of Boston! Another year of dancing, drinks, mingling with your gym buddies and an overall great time. You don’t wanna miss this, so save the date for Saturday, August 24! Check out the itinerary below and hop in whenever you can! If you’re a newbie and/or don’t know a lot of members…..no worries by the end of the night you will 🙂
- Boston Sail Loft 4:00-5:00
- The Landing 5:15-6:45
- Tia’s 7:00-8:00
- The Point 8:15 – ????
This year we’re ending at The Point! There will be a section for us CFS peeps as well as some apps to fuel you after a long day’s journey! There will be NO COVER and NO LINE as long as you arrive before 9:30. If you can’t make it to the whole crawl and would like to come to the last stop you’re welcome to do so! We can’t wait to spend more time with you!
Warm-up
Run 535m
Then, dynamic warm up
Strength
E2MOM12
2 Squat Clean and Jerks
75%
80%
80%
85%
90%
95%
WOD (15 Minute Cap)
Pumped Up, Trickle Down
18 Front Squats
18 Burpee Lateral Jumps
535meter Run
12 Squat Cleans
12 Burpee Lateral Jumps
535 meter run
6 Thrusters
6 Burpee Lateral Jumps
ADV: 165, 115
Rx: 135, 95
Intermediate: 95, 65
Extra Work
“Mary”
20 Min AMRAP
5 HSPUs
10 Pistols
15 Pull-Ups