1-888-206-7032 info@crossfitboston.com 100 Holton St Rear, Brighton, MA 02135

101515

Skill Run 6 x 1 lap (aim for consistent splits) Rest 1 minute between sets Strength/Skill: Skin the Cat – 4 sets x 3 reps Abs: A. Back Extension – 3×10-15 reps B. Leg Raise – 3×10-15 reps (either hang…

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101315

Strength: Back Squat warm up sets – 30%/4, 40%/4, 50%/4, 60%/4, 70%/4 working sets – 75%-80%/4 (6 sets) Work: For time Swings: 30-24-18-12-6 Pull-ups: 15-12-9-6-3 Handstand Push-ups: 10-8-6-4-2  

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101215

Skill/Strength – High Hang Clean warm up sets – 30%/3, 40%/3, 50%/3, 60%/2 working sets – 70%-75%/1 (5 sets) Work: 3 rounds for time Run 1 lap 10 Deadlift, 155/115 5 Power Clean, 155/115

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100615

Skill: Power Cleans – warm up sets – 30%/2, 40%/2, 50%/2, 60%/2 working sets – 70-80%/2(6) Work: Aerobic Complete 2 rounds of the circuit for reps 3 minutes of double unders 3 minutes on rower (calories) 3 minutes of swings…

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100515

Strength: Back Squat – warm up sets 30%/5, 40%/5, 50%/5, 60%/5, working sets 70-75%/5(5) Work: EMOM12 5 Box Jumps, 30″ 5 Pull-ups Pull-ups may be scaled up to 8 reps each round

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092815

AMRAP 30 Run 1 lap 2 Rounds of 5 Pull-ups 10 Push ups 15 Squats Run 2 laps 4 Rounds of 5 Pull-ups 10 Push-ups 15 Squats Run 3 laps 6 Rounds of 5 Pull-ups 10 Push-ups 15 Squats ….

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Due to inclement weather, we will be CLOSED after 10 a.m. on Monday, February 8. All classes and personal training sessions have been cancelled. Please stay tuned for announcements regarding the morning of Tuesday, February 9. All afternoon classes are still scheduled for the 9th.
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