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...
by CFS | Sep 18, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Hang Power Clean WOD Middle School/High School 8 Minute Ladder 2 Hang Power Cleans 2 Burppes over the bar 2 toes 2 bar *Add 2 reps each round Kids 8-10 3 rounds for time 8 DB hang power cleans 8 Burpees over a hurdle 8 toes to bar...
by CFS | Sep 17, 2017 | News
Fun times at the 2017 North East Masters Comp Elizabeth, DT, John, Eric, Dawn, Sam & Jess Way to compete Masters Athletes! Warm-up Coach’s choice WOD prep Squat Snatch Build to a perfect 3 WOD Defender 15-12-9 Squat Snatch (95, 65) Toe 2 Bar Box Jumps...
by CFS | Sep 16, 2017 | News
Kevin Warm-up Coach’s choice WOD prep With a running clock accumulate 4 minutes in a dead hang on a pull-up bar as a team. One team mate works while the other rests. Once you reach the 4 minutes you may start the wod. Your time for the wod will...
by CFS | Sep 15, 2017 | News
Bill and Tan (Caption contest. What are they thinking? Post to comments) Warm-up Coach’s choice WOD prep Practice double unders and warm up the dead lift to wod weight. Use 85-90% of 1rm as a guide. WOD Dead Annie 50-40-30-20-10 Double unders Ab-mat...
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