WOD Sunday 10/15/17

by | Oct 14, 2017 | News | 5 comments

Warm-up
Coach’s choice

WOD prep
Max rep push-ups on (3) 35lb plates and ab-mat between plates.

WOD

Break Point

For time:
50 Ab-mat sit-ups
25 Calorie row
200m Sand bag run(50,35)
40 Ab-mat sit-ups
20 Calorie row
200m Sand bag run
30 Ab-mat sit-ups
15 Calorie row
200m Sand bag run
20 Ab-mat sit-ups
10 Calorie row
200m Sand bag run
10 Ab-mat sit-ups
5 Calorie row
200m Sand bag run
*Scale sand bag load as needed

Post WOD
Foam rol IT bands for 2 minutes each side.

CFS Brief:
Dates to save:
CFS Guys BroDown Friday, October 27th. Register on events page! CFS
 In-House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday December 16th. Details coming soon!
We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3 at One Boston Place. Details coming soon!

5 Comments

  1. Deb.
    Deb. on October 15, 2017 at 9:13 am

    Max Push Ups: 30
    Break Point: 23:23 Rx
    Fun 7:30 class – new handstand tricks with Hanna!

  2. Justin
    Justin on October 15, 2017 at 10:38 am

    17:03 RX

  3. Kathi
    Kathi on October 15, 2017 at 2:35 pm

    Great 9:30 Hannah it was a fun group!
    Max Push Ups: 30
    Break Point: 22:48 Rx

    Totally could’ve done without the 35# sand bag!

  4. John(Frozen)
    John(Frozen) on October 15, 2017 at 5:49 pm

    Break Point post pats game solo.

    17:39rx

  5. Roland
    Roland on October 15, 2017 at 8:29 pm

    Break Point
    19:47 RX