by CFS | Dec 12, 2018 | News
Warm-Up Coach’s choice WOD prepBuild to a heavy Turkish get-up Thruster on each arm. WODDonkey KongAMRAP 108 Toes-to-Bar8 Dumbbell or KB Thrusters (35,25)12 Reverse Dumbbell or KB lunges (35,25) Option 2:8 Toes-to-Bar8 Dumbbell or KB Thrusters (30,20)12 Reverse...
by CFS | Dec 11, 2018 | News
Why are back squats so good? According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known as hip drive.” ‘nough said.Back squats will...
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 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 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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