• Saturday, 031619 T

    Team Saturday:

    A. Amrap 12

    15 clean and jerks. 155/103

    15 strict hspu

    30 front Squats

    Rest 5 minutes

    B. Afap

    2k row alt every 250m

    100/80 cal bike

    100 thrusters 95/63

    200 DU

  • Saturday, 030919 T

    Who’s having a blast in the Open?

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    Teams of 2

    2k row (Swap every 400m)

    100 dB clean and jerk (alt)

    50 strict pullups

    1500m Row (Swap every 300m)

    100 burpees to plate

    50 strict pullups

    *modify accordingly

  • Sat, 030219 T

    Have you tuned into the CAP Podcast? Check it out on iTunes!

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    Teams of 2

    A. Afap

    100/80 al bike

    75 burpees to plate

    50 strict pull-ups

    75 burpees to plate

    100/80 cal bike

  • Saturday, 022319

    Team Sat

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    A. Alt rds 1:1 x 14 min

    10/8 cal bike

    10 t2b

    10 box jump Overs 30/24

    5 muscle ups / c2b / pull-ups etc

    Rest 4-5 min

    B. 5 rds

    12 hang power cleans 155/103

    12 dB s to OH 50/35

    75 double unders

  • Saturday, 021619T

    Announcements:

    1. Yoga – this Sunday at 9am. Join us! See details on Facebook event.

    2. Have you registered for the Open? Sign up and join us weekly for Friday light nights.

    3. Starting Monday: 9a and 10 class times are changing to 8:30 and 9:30. Am folks please make sure to note changes.

    #

    Teams of 2

    A. Max clean in 14 minutes following warm up ;

    Rest 2-3

    B. Afap

    100 double unders

    50 burpee bj over 24/20

    50 hang power clean 185/113

    100 double unders

    50 dB step overs 50/35’s -24/20”

    50 double DB snatch ^

    100 double unders

  • Saturday, 020919 T

    FIGHT GONE BAD – 2012 – Gimp partner edition

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    Sat, 9a – a Team WOD for the books.

    Join us as we celebrate and see off Justin to his new venture with the Boston Carpenters Union. An opportunity of which he has waited for quite a while to be able to pursue. . . has come around. Happy for this goal to come about, his progress and continued pursuit. While he will still be around CFF and joining us for fitness, this will be his last coached class for now. Join us for a fun morning of fitness to celebrate 8 years of great coaching and growth.

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    Team

    1750m row (alt every 250m)

    100 air squats

    75 t2b

    50 burpees onto plate

    250 double unders

    50 burpees onto plate

    75 KB snatch 70/53

    100 push-ups

    1750m row (alt every 250m)