by CFS | Jun 10, 2019 | News
Congratulations to Sami Osman, June Athlete of The Month! Let’s get to know Sami a little better with some questions below! When and how did you get started with us? Started fall of 2018. Moved from Cambridge. Bought a house in Ashland, hence the move. I...
by CFS | Jun 9, 2019 | News
Fill in the names: _ _ _ _ _ _ & _ _ _ _ at the old box! Warm-Up Coach’s choice WOD prep Prep the deadlift to WOD weight. WOD Christine (compare from 3/13/19) 3 rounds for time 500 m row 12 Body weight deadlifts 21 box jumps (20″) Men & Women Option...
by CFS | Jun 8, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Gran Torino For 30 Minutes Move Through: 800 Meter Run 15 Muscle-ups bar or ring 15 Russian KB swings 15 DB bench press 15/10 Calorie Bike 15 Slam balls *Option for muscle ups: Jumping bar muscle ups....
by CFS | Jun 7, 2019 | News
Warm-up: Coach’s choice WOD prep: Prep the movements WOD: “Thunder Road” For time: 1000 m row or 800 m run 21 Power snatches (115,75) (3 sets or less) 1000 m row or 800 m run 21 Burpees over the barbell 500 m row or 400 m run 15 Power snatches...
by CFS | Jun 6, 2019 | News
Warm-up Coach’s choice WOD prep Coaches game! WOD Thunderstruck Teams of 2 divide the reps however you like. AMRAP 20 50 Ab-mat sit-ups 400m farmers carry(50,35 – 2 bells) Together switch load as needed. 50/35 Calories on the rower. 50 Wallballs (20,14)...
by CFS | Jun 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Slumber Party For time: 21 Strict pull-ups 400m run 21 Burpees 400m run 15 Strict pull-ups 400m run 15 Burpees 400m run 9 Strict pull-ups 400m run 9 Burpees 400m run Options for pull-ups: 1. Ring Rows 2....
by CFS | Jun 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Build to a heavy complex. 1 Deadlift 1 Hang power clean 1 Thruster WOD: “The INCREDIBLE’s AMRAP 27 minutes. Teams of 2 or 3. Team of 2 completes full rounds while the other rests. Team of 3 next person goes when their...
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