WOD Thursdays 6/1/17 Bring a Friend Day

WOD Thursdays 6/1/17 Bring a Friend Day

Warm-up Coach’s choice WOD prep Rope Climbs WOD Teams of 2 one person works while the other rests. 3 Rounds for time 80 Back rack reverse sandbag lunges (50, 35) Cal Bike (70, 50) 6 15′ Rope Climbs (Rx+ Legless rope climbs)  *Scale KB...
WOD Wednesday 9/20/17

WOD Wednesday 9/20/17

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...
Come Hit at Frozen Ropes with Frozen!

Come Hit at Frozen Ropes with Frozen!

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...

WOD Tuesday 9/19/17

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...

Kids & Teens Wod Monday 9/18/17

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...
WOD Monday 9/18/17

WOD Monday 9/18/17

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...
WOD Sunday 9/17/17

WOD Sunday 9/17/17

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...
WOD Saturday 9/16/17

WOD Saturday 9/16/17

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...

Kids & Teens WOD 9/16/17

Warm-Up Coach’s Choice WOD prep handstands WOD Teams of 2 AMRAP 20 10 Handstand Pushups 400 M Row 30 ball slams 20 partner medball abmats Post WOD...
Masters Comp Leaderboard Link

Masters Comp Leaderboard Link

We have 7 athletes from CFS competing at the Northeast Masters Competition in North Kingston, RI tomorrow (Sat, 9/16).  Check out the link below to see the leaderboard.  I have also added a link to see heat times. Link to Leaderboard Link to heat times...