by CFS | Dec 11, 2018 | News
Warm-Up Coach’s choice WOD prep3 position snatch1 snatch from pockets1 snatch from below the knee1 snatch from the floorBuild to WOD weight, heavier if capable. WOD2 rounds for time:35/25 Calorie Row25 Ab-Mat Sit-ups15 Power Snatches25 Ab-Mat Sit-ups35/25 Calorie Row...
by CFS | Dec 11, 2018 | Kids & Teens WOD
Warm-Up CrossFit Baseball Crab walk to 1st -> Bear crawl to 2nd -> Frog hop to 3rd -> Backwards lunge to Home plate WOD prepSlo-mo sit-up: Using an abmat if desired, work on sitting up slowly (one vertebra at a time) imagining that your spine is like a chain...
by CFS | Dec 10, 2018 | News
Warm-Up Coach’s choice WOD prepPractice and prep the movements. WODCentipede1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Russian Kettle-bell Swings (70,53)Burpee Pull-Ups (RX 6″ above reach to bar) Option 2:1-2-3-4-5-6-7-8-9-10-9-8-7-6 Russian Kettle-bell Swings...
by CFS | Dec 10, 2018 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep:Front squat. Add weight each set if capable.5,5,5,5,5Super set with neutral grip chin-ups. Add weight if capable.2,2,2,2,2 WOD:Teams of 210 rounds (5 each athlete)5 Sand bag front squats30 m sandbag carry*Athletes will complete...
by CFS | Dec 9, 2018 | News
Mike & Colin Warm-Up Coach’s choice WOD prep 3 position snatch 1 snatch from pockets 1 snatch from below the knee 1 snatch from the floor Build to WOD weight, heavier if capable. WOD Sweet Science Compare from 10/29/18 For Time: 70/50 Calorie Row 50 Ab-Mat Sit-ups...
by CFS | Dec 9, 2018 | News
Congratulations to Melissa Fonseca , November Athlete of The Month! Let’s get to know Melissa a little better with some questions below. When and how did you get started with us? I started CFS in October 2017. We had just moved to Holliston that summer, and...
by CFS | Dec 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. FOPO AMRAP 20 5 Dumbbell Renegade rows each arm (50,35) 10 Burpees 15 Wall balls(20,14)(10,9) Post WOD Foam Roll IT Bands Endurance & Stamina: EMOTM calorie bike. Minute 1 – 1 calorie Minute 2 —...
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