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Warm-Up 400m run 10 goblet squats 10 russian kb swings 200m run 10 front squats Strength 5 Sets 5 Front Squats @60% of 1rm (53×1 tempo) WOD 3 rounds for time 15 c2b pullups 20 Double KB DL [...]

CONGRATS!!!   Warm-Up 800m run 3 sets 5 HSPU negatives (30×1) :30 hollow body Strength Build to a heavy double strict press then 2×2 @90% WOD AMRAP 4 MIN x 3 sets (rest 1 min) 6 [...]

CONGRATS!!!!! Warm-Up 3 min row 10 ring rows (30×3) 10 goblet squats 1 min box jump step down Strength 5 sets 3 Back Squats – @85% (30×1) 8 Strict Supinated Grip Pullups WOD 3 min [...]

No Swole City this week. Just 1 tester! Warm-up 150m row sprint x 3 3 burpees + 5 swings after each set Power WOD “Lactate Threshold Test” 3 Sets – rest 12 min in between sets [...]

ENDURANCE WOD Death by 10m shuttle rest 5 min Death by cal row rest 5 min 40/30 cal AB for time WOD Teams of 3: AMRAP 25: 100 Calorie row 50 STOH (95/65) 100 Calorie row 50 Stoh (135/95) 100 [...]

*We are hosting a mixed weightlifting meet between CF Fenway and CF Backbay. Come cheer on your favorite lifters starting at 7pm!! Bring your favorite drink and come get loud.   Warm-Up 1 [...]

Warm-Up 200m run x 4 in between each set = :20 hollow body 10 air squats 8 ring rows Strength 5 sets 8 strict knee ups or t2b 12 DB side bends per side 4 high box jumps WOD [...]

    Warm-Up 1k row easy pace 10 RDL 10 Deadlifts Strength Build to a 1rm Front Squat WOD “Diane” 21-15-9 DL (225/155) HSPU

Warm-Up 3 Rounds 200m run Wall climb nose and toes on wall x :25 10 russian KB Swings Strength 12 min build 3rm strict press then: 2×3@90% WOD “Helen” 3 rounds 400m run 21 kb [...]

*Benchmark Week! Last time we did these workouts was the week of 1/16. Lets bring the intensity this week as we expect some monster Prs!   Warm-Up 500m row 10 Goblet Squats 10 Ring Rows 10 [...]