Fit Camp Thursday

Fit Camp 4.26.18 Warm-up AMRAP 12 Minutes 12 Wall Facing OHS (like wall squat therapy) 21 Double Unders (63 Singles) 21 V-UPS 12 Double Unders (36 Singles) “Fit Test Burpees” (Time) For Time 50 Burpees Assault on Stone Farm (Time) For Time Teams of 2 20...

Fit Camp

Bring a friend till May 6th free, tag CFSS! -Sign Up for the 5 or 10k run for Pediatric cancer held at the Braintree Bay shore athletic club! Lots of CFSS will be participating Warm-up ENDURANCE Complete 2 RDS of each P1: Row for Cals P2: 100m Kb Farmers Walk (53,35)...

Air Jordans

-Bring a friend for free til May 6th! -Be entered to win a free pair of Nobulls or Metcons -Week 1 of the Washboard challenge stay focused Front Squat (3×3) -Warm up to 82.5% -Then perform three sets of three sets at that weight “Air Jordan” (Time) 3...

Killin’ It 25 Saturday 4.14.18

Partner Saturday 4.14.18 -Bring a friend until May 6th and be entered to win a pair of new NOBULLS or Nike Metcons! -Nutrition Meeting at 11 for all who can make it, challenge begins MONDAY: it is not too late to sign up! Team Game: Ex. Funnel Tag, Wallball Shots,...

Wednesday “DT”

Wednesday 4.11.18 Deadlift (3×3) -Perform three sets of three reps @77.5% -Rest :90 between working sets DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28,...

Tuesday 4.10.18

Gymnastics 10 Min of pull-up practice -Butterfly-Kipping-Chest 2 Bar -Perform in EMOM or progressions Metcon (AMRAP – Reps) 5 rounds :45 seconds work :15 seconds rest Chest 2 Bar Pull-ups Burpees Assault Bike Cals Score reps L3: Kipping Pull-ups L2: Banded L1:...