by CFS | Mar 27, 2019 | News
Warm-Up: CrossOver Symmetry WOD prep: Hand stand push-ups and strict pull-up practice WOD: “Helmet Hair” (Courtesy of CFNE) 5 Strict Handstand Push-ups 10 Strict Pull-ups 30m Walking Lunge 20 AbMat Sit-ups Option 2 Performance: 5 Rounds: 5 Box Handstand Push-ups...
by CFS | Mar 26, 2019 | News
Warm-Up: Coach’s WOD prep: Axle bar or trap bar dead lift. 20 minutes to build to a heavy triple. WOD: “OPTIMUS PRIME” Option 1 Opens: AMRAP in 7 minutes Wall Ball Shots (20,14)(10′) 5 Deadlifts (225,155) at the top of each minute *The workout starts with...
by CFS | Mar 25, 2019 | News
Victoria Warm-Up: Coach’s WOD prep: Practice row and burpees 30 seconds for each. This will help determine your numbers for the WOD. WOD: “FORTITUDE” (courage in pain or adversity) compare from 7/22/18 Alternating Minutes for 15 Rounds in 30 minutes Even...
by CFS | Mar 24, 2019 | News
Warm-Up: Coach’s WOD prep: Prep the hang clean & Jerk WOD: Brick House From 0:00-15:00: AMRAP in 15 minutes 5 Hang Cleans (95,65) 18 Double-Unders 20 seconds Rest Then, from 15:00-21:00 1 Rep Max Clean-and-Jerk *Scale the load so hang cleans are unbroken....
by CFS | Mar 23, 2019 | News
Matt Come join us this Sunday for a Fundraising WOD for Matt Curtis. Matt is running the Boston Marathon for Spaulding Rehab, who’s mission is to improve the quality of life for persons recovering from or learning to live fully with illness, injury or...
by CFS | Mar 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Double under practice WOD: Hollow Man 4 Rounds for time of: 40 Cal row or 70 cal bike 50 Double-unders 25 Hollow rocks Option 2 Performance 4 Rounds for time of: 40 Cal row or 70 cal bike 100 single-unders 25 Hollow rocks Option...
by CFS | Mar 21, 2019 | News
Spartan is coming! Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Option 1 & 2 Opens & Performance Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb. *20 minute cap **See the white board...
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