Blog

Sunday, November 26th

Hero WOD: Dork: 6RFT 60 DU 30 KBS 53/35 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half… Read more »

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Sunday, October 15th

Hero WOD Coffland: Accumulate 6 minute hang hold from rig. Every drop, complete 800m run + 30 push ups.

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Wednesday, October 11th

Kipping HSPU, 3×10, rx+, rx, mrx and scaled options available. Every 4 mins for 12 mins: 400 m, Single Dumbbell Box Step Overs, and Wall Walks Every 4 mins for 12 mins do: Run, 400 m 12 Single Dumbbell Box… Read more »

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New Program Cycle Starts Tomorrow!

Good afternoon CFW! Coach Craig here wanting to provide an update on the next 12 week training cycle that kicks off tomorrow, May 30th. We’ll start with maxing out the three primary strength lifts we worked on last cycle (back… Read more »

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Saturday, February 12th

Valentine’s Day WOD: Teams of 2 (40 min cap) 3 rounds for time of: Run, 400 m 30 Burpee Over Partners 30 Synchronized Kettlebell Deadlifts, 53/35 lbs 30 Synchronised Dumbbell Box Step Ups, 35/20 lbs 30 Kettlebell Goblet Lunges, 53/35… Read more »

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Thursday, January 6th

Strength: Deadlift singles – 5×3 at 70%, 70%, 80%, 80%, 85% Deadlift reps should not be touch and go, lets focus on pulling the slack out of the bar, finding our brace and making it the strongest pull from the… Read more »

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