Upcoming Turkey Day Schedule – CFS

Rope Climbs
Rope Climbs

Turkey Day Schedule – Gooble, Gooble, Gooble, Gooble……
Wednesday 11/23 – Normal AM and mid day schedule. Open Gym from 1-4pm. We will be running a reduced schedule in the evening with All Levels classes in Southie Green only at 4,5,6&7pm.
Thursday 11/24 – Thanksgiving – 8am and 9am only
Friday 11/25 – All levels classes at 9,11,noon, 4,5,6 & 7 in Southie Green.Β  There will also be Open Gym from 1-4pm.
Saturday 11/26 – Normal Schedule

Strength
Every Minute on the Minute
Squat Clean
Minutes 1-4- 3 Reps @80%
Minutes 5-8- 2 Reps @85%
Minutes 9-12 1 Rep @90%+

WOD
15 Minute AMRAP
300M Run
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Shoulder to Overhead

Level 3- (135,95)
Level 2- (115,75)
Level 1-( 95,55)
Running Substitutes – 400m Row, 400m Ski ERG, 0.8 mile Bike, 60 Double Unders

*Coaches Tip* – Pick a weight where you go unbroken and shoot for 4+ rounds in the WOD

12 Comments

  • biscoe

    11/22/2016 @ 1:25 pm

    sq cleans: 225/245/265
    wod: 4 rds + 300 m

  • Joel

    11/22/2016 @ 3:25 am

    Strength: 135,145,150
    WOD: 3 + 273 (95,400m rows)

  • Marc Piccuirro

    11/22/2016 @ 2:13 am

    Strength: 225/255/275-285-290
    WOD: 4+100m

  • Trevor Crean

    11/22/2016 @ 2:02 am

    EMOM: 175, 195, 205
    WOD: 3+400m row+19 reps L2

  • Sean Flannery

    11/21/2016 @ 11:19 pm

    Strength: 205, 210, 215, 225
    WOD: 5 Rds Rx

  • Brian Campbell

    11/21/2016 @ 10:41 pm

    5 rounds on the wod with about 30s left…
    Skipped out on the cleans because my hip/lower back has been bothering me.

  • KB

    11/21/2016 @ 10:16 pm

    Strength 95
    Wod 6+15 L1

  • Alec

    11/21/2016 @ 4:45 pm

    Missed strength, 4+5Rx- cold day for running!

  • Brian M. Maser

    11/21/2016 @ 4:10 pm

    EMOM: 185-235
    WOD: 4 + 200m

  • Brendan Caslin

    11/21/2016 @ 3:21 pm

    EMOM: 185-275
    WOD: 5+10

  • Ben Brauer

    11/21/2016 @ 2:33 pm

    EMOM: 225-260
    WOD: 4 + 15 Rx

  • Nick Alonso

    11/21/2016 @ 11:54 am

    At Home WOD: 500 cal row, 30 dubs, 30 hollow rocks (10 rounds), 39:41
    Cash out: 2 mile run, 18:50

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