by CFS | Sep 21, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Strict Press 3,3,3,3,3 WOD 15-12-9-6-3 Shoulder to overhead Abmat situps Pullups Post WOD game!
by CFS | Sep 20, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Rope climbs WOD AMRAP 14 300 M Row 6 Burpees over the rower 9 Wallballs 1 Rope climb Post WOD mobilize!
by CFS | Sep 20, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Tempest 10-9-8-7-6-5-4-3-2-1 Ring Rows GHD Sit Ups (2x Abmats) *Perform 20 Double Unders after each Set Post WOD Couch Stretch for 2 minutes each...
by CFS | Sep 19, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Ring rows WOD 3 rounds 400 M Run 21 Kettlebell swings 12 Ring rows Post WOD mobilize!
by CFS | Sep 19, 2017 | News
Mike and Ted Warm-up Coach’s choice WOD prep Build to a Single perfect Push Jerk WOD DT 5 Rounds for time: 12 Deadlift (155, 105) 9 Hang Power Clean 6 Push Jerk Option 2: 5 Rounds for time: 12 Deadlift (135,95) 9 Hang Power Clean 6 Push Jerk Option 3: 5 Rounds...
by CFS | Sep 19, 2017 | Events, News
Come hit some baseballs and softballs at Frozen Ropes with Frozen! Friday September 29th from 7pm to 8pm at: Frozen Ropes 14 Tech Circle in Natick Bats and helmets provided, Bring your own if you like. *We will head over to Margaritas for some refreshments...
by CFS | Sep 18, 2017 | News
Warm-up Coach’s choice WOD prep Ring Dips WOD Centipede 5 Russian KBS(70,53) 20 Ring Dips 20/14 calorie bike 10 Russian KBS 15 Ring Dips 20/14 calorie bike 15 Russian KBS(70,53) 10 Ring Dips 20/14 calorie bike 20 Russian KBS 5 Ring Dips(20 20/14 calorie bike...
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