by CFS | Oct 8, 2017 | News
Girls night out! What a bunch of fabulous ladies! Warm-up Coach’s choice WOD prep Pull-up bar muscle up practice. WOD 4 minutes to complete 400M run 15 pull-ups AMRAP burpees with balance of clock. 4 minute rest 4 minutes to complete 400M run 12...
by CFS | Oct 7, 2017 | News
Alex and I are heading over to CFNE for the 24-Hour SEAL Team Challenge. Anyone that wants to join us we will be meeting there at 4:30pm and doing Murph at 5pm in teams of 3. Text me if you will be coming. 617-413-5513 Hope to see you...
by CFS | Oct 7, 2017 | News
Warm-up Coach’s choice WOD prep Prep Kettlebells WOD Frankie Dunn 4 Rounds for time 10 1 arm Kettlebell hang clean into push press (53, 35) 5 each side 15 KB Goblet Squats(53,35) 100 M KB Waiter Walk (50m each arm) KB load options: 1. (44,30)(Use the KB...
by CFS | Oct 6, 2017 | News
September Achievements! Ted 4 strict pull-ups Dawn 135 lb power clean Scott W. 1st 15 ft rope climb Becka 90 double unders. Frozen 19 strict pull-ups Great work everyone!
by CFS | Oct 6, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Rope Climbs WOD 14 Minute Clock Run 800 M (400 Kids) Then Ladder 1 Rope Climb 8 Abmats +2 Burpee Broad Jump (6′,4′) Each Round, add an additional 2 Burpee Broad Jumps. Post WOD...
by CFS | Oct 6, 2017 | News
I just love team work outs! Warm-up Coach’s choice WOD prep Ring dips WOD Space Cowboy Teams of 2 *Partition Reps and run however you like. AMRAP 25 20 Deadlifts (185,125) 40 Cal Bike 20 Ring Dips 400 M Run *Scale dead lift load as needed. You should be...
by CFS | Oct 5, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Prep the HSPU and power clean. WOD AMRAP 3 12 Cal row 12 Hand stand push-ups 12 Hang power cleans 12 Calorie bike Rest 3 minutes AMRAP 3 12 Cal row 12 Hand stand push-ups 12 Hang power cleans 12 Calorie bike Rest 3 minutes 12 Cal...
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