by CFS | Dec 14, 2017 | News
Warm-up Coach’s choice WOD Prep: Build to your heaviest wod weight dead lift. WOD: AMRAP 5 21/14 Calorie row 21 Hand stand push-ups 21 Dead lifts(225,150) Rest 5 Minutes AMRAP 4 15/11 calorie row 15 Hand stand push-ups 15 Dead lifts(250,165) Rest 4 minutes AMRAP...
by CFS | Dec 13, 2017 | News
In House Throwdown Warm-up Coach’s choice WOD Prep: Bench Press build to a 3 rep heavy. WOD: Biking Fran 21 Cal bike 21 pull-ups 15 cal bike 15 pull-ups 9 cal bike 9 pull-ups Post WOD Lax ball scaps 2 minutes per side. CFS Brief: Perform a random act of kindness...
by CFS | Dec 12, 2017 | News
Roland loves the bike! Warm-up Coach’s choice WOD Prep: Build to a heavy clean and jerk WOD: “Slippery Slope” 2 rounds for Time: 10 Power cleans (135,95) 10 Lateral Barbell Burpees 10 Front Squats (135,95) 10 Lateral Barbell Burpees 10 Push Jerks...
by CFS | Dec 11, 2017 | News
Mike Warm-up Coach’s choice WOD Prep: Prep the movements WOD: Full Circle (Coutesy of CFNE) 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row Option 2: For Time: 1500m Row 200 Single Unders 50 Calorie Bike 200 Single Unders 1500m Row...
by CFS | Dec 10, 2017 | Events, News
CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd. This challenge is 41 floors (789 steps)! Who’s in? I know Jon Kalus and Justin Schroth have been waiting for this post! Join our team and...
by CFS | Dec 10, 2017 | News
Justin Warm-up Coach’s choice WOD Prep: 4 Rounds not for time 8 Reverse DB Thrusters (Squat as you press) 40m 1 arm Bottoms up KB Carry 20m R up/20m L back 10 Ring Rows WOD: Yukon Cornelius 21-15-9-15-21 reps: Wall Ball(20,14) KB Swing (53,35) Option 2:...
by CFS | Dec 9, 2017 | News
Jackie Warm-up Coach’s choice WOD Prep: Warm up the push press to heaviest load. WOD: See-Saw Teams of 2 AMRAP 25: 50/35 Calorie Row, 50 Burpees over the bar, 50 Push presses (75,55) 40/30 Calorie Row, 50 Burpees over the bar, 50 Push presses (95,65) 30/20...
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