DAILY WOD

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 D-Ball to...

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 (3x3) -Warm up to 82.5% -Then perform three sets of three sets at that weight "Air Jordan" (Time) 3 RFT 40 Air Squats...

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 (3x3) -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, who...

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: Ring...

Monday 4.9.18

  Monday 4.9.18 Front Squat (3x3) -Perform 3 sets of 3 reps @77.5% - Rest :90 to 2:00 between sets "Driven" (Time) For Time 21-15-9 Ring Dips Box Jumps (24,20) OH Reverse Lunges (75,55) L3: (Horseshoe Dips) (65,45) L2: (Banded Dips) (45,35) (Step-Ups) L1: (Box Dips)...

Tuesday 3.27.18

3.27.18 Tuesday "Cloud Niner" (AMRAP - Rounds and Reps) AMRAP 20 400m Run 2 Rope Climbs 4 Wall walks 4 Muscle ups or 8 Strict Pull ups 40 Double Unders RX+: (Legless Rope Climbs) (8HSPU) L3: (1 Rope Climb) L2: (8 Bent over Rows) (3 Wall Walks) (Banded PU) L1: (200m...

FIT Camp 3.22.18

Warm-up Row 100 Partner does max situps Switch and partner 2 rows 100m Row 200 Partner does max situps Switch – same as above Row 300 Max situps – same as above Row 400 Max Situps – same as above Row 500 Max Situps – same as above •Teams of 2 One rows while the other...

Wednesday 3.21.18

WEDNESDAY 3.21.18 "Freddy Kruger" (Time) 21-15-9 KB Swings (70,53) Burpees L3: (53,35) L2: (35,26) L1: (26,18) "Myers" (Time) For Time 21-15-9 Box Jumps (24,20) Toes 2 Bar L3: (15-12-9 T2B) L2: (K2E) (Step-ups) L1 : (Knee Raise) (20,15) Cash Out "Boat House" (Time)...

Fit Camp 2.15.18

2.15.18 One week till the first Open Workout is announced! -If you are on the challenge and missed yesterday's reboot "DT" make it up after the warmup today Warm-up 5 Rounds 10 Cal Row 10 Wb push ups 10 Wb Situps 10 Wb Russian Twist Core Tabata Planks -1 Arm -1 Leg...

2.13.18 “Muscle Mania 3”

Tuesday 2.13.18 Last week of Reboot final measurements @10am! "Muscle Mania 3" (AMRAP - Reps) AMRAP 15 50 Double Unders 15 Push-ups 10 Toes 2 Bar Rx+: (5 Ring MU) L3: (5-8) T2B (30 DU) L2: (H/R Push-Up) (K2E) L1: (Box Push-up) (Knee Raise) (100 SU) Cash Out 3 Rounds...