by CFS | Dec 19, 2017 | News
Warm-Up Coach’s choice WOD prep Prep the clean and jerk to wod weight. WOD Water Proof 5 Rounds, On the 4:00 30 Air Squats (20/15) Calorie Row 7 Clean and Jerks (115,80) * Rest with remaining time left in the 4 minutes. *Record your times for each round....
by CFS | Dec 18, 2017 | News
Warm-Up Coach’s choice WOD prep Skill- Rope climb WOD Faint Right Teams of 2 AMRAP 20 25/15 Cal bike 100 Meter Wreckbag Run (50,35) 1 rope climb *1 Partner completes a full round while the other rests *Partner may go when the other partner gets to the rope. Post...
by CFS | Dec 17, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Over head squats work up to a perfect 3 reps. WOD 3 – 4 minute rounds 400 M Run (200mKids) 12 Burpees Max Goblet squats with remaining time Rest 3 Minutes between rounds Post WOD...
by CFS | Dec 17, 2017 | News
Who is this guy? Warm-Up Coach’s choice WOD prep Back squat build to a heavy 3 WOD “Eikcaj” 30 Pull-ups 50 Thrusters (45,35) 1,000 Meter Row Pull-up Options: 1. Ring rows 2. Jumping pull-ups 3. Strict banded * you may combine options as well, ask a coach for...
by CFS | Dec 16, 2017 | News
Warm-up Coach’s choice WOD Prep: Prep the movements WOD: BuzzFeed For Time 400m run 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Plate ground to over head (45,35) 10 Burpees 10 Toes to bar 10 Burpees 20 Plate ground...
by CFS | Dec 16, 2017 | Events, News
Join us tonight to relax and socialize with all the people you usually get sweaty with! The party starts at 6:30pm. The address is 319 Speen Street, Natick. Inside the Hampton Inn in the Nantucket Commons room. Same location as last year just in a...
by CFS | Dec 15, 2017 | Kids & Teens WOD
Warm-Up Perform 1 30 m Shuttle (5 out and back, 10 out and back) then ten reps of: Push Up V Ups Squats Burpees Grasshoppers Middle School/ High school WOD prep Hang power clean, front squat and push press WOD In 3 Min Run 200 m on turf with Med Ball Then as many reps...
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