WOD Friday 9/22/17

WOD Friday 9/22/17

Warm-up Coach's choice WOD prep Warm KB Snatch WOD Tetris 4 X AMRAP 5 Row 500 Meters Then AMRAP 10 Kettlebell Snatch (53,35)Alternate every 5 10 Game standard Push-Ups(3) 35lb plats and 1 ab-mat) Rest 5 Minutes between rounds *Scale KB snatch as needed Post WOD...

read more
WOD Thursday 9/21/17

WOD Thursday 9/21/17

Warm-up Coach's choice WOD prep Prep the movements WOD Tempest 10-9-8-7-6-5-4-3-2-1 Ring Rows GHD Sit Ups (2x Abmats) *Perform 20 Double Unders after each Set  Post WOD Couch Stretch for 2 minutes each...

read more
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 for...

read more
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...

read more

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 *Scale...

read more
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 (24,20)...

read more
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 include the...

read more
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 sit-ups 3...

read more
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...

read more

WOD Friday 9/15/17

Warm-up Coach's choice WOD prep Prep the movements WOD Hellen 3 rounds for time 400m run 21 KB swings(53,35) 12 Pull-ups Pull-ups options: 1. Banded pull-ups 2. Barbell pull-ups 3. Ring rows *Scale kettle bell load as needed Post WOD Lax ball pecs 2 minutes per...

read more

Subscribe to get posts via email