GET STARTED

Monday April 16, 2018

Leave a Comment / Uncategorized / By

CFIS Logo.png

(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 20 sec TVW, 20 sec plate back flies, 30 sec butt ball air squats, 20 sec fwrd alt lunges, 20 sec MB squat clean, 20 sec hanging shrugs, 5 box jumps/step-ups

SOD 

3 sets of each: (12-15 min)
DB Forward Walking Lunge x 20 steps total (wt = athlete’s choice) (1 DB/KB per hand)
DB Bent Over Back Row (6-8/arm)
Rest 60 seconds between sets.

WOD 1 

5 min AMRAP of:
20 Double Unders / 40 Single Unders
10 RKBS (53/35)

Rest 2 min, and then…

WOD 2

5 min AMRAP of:
3 DB Man-Makers (pushup row-row, squat clean, thruster = 1) (50/35)
10 Box Jumps (Mod: Step-Ups) (24/20)

Rest 2 min, and then…

WOD 3

5 minute AMRAP of:
5 Toes to Bar
5 MB Squat Cleans (20/14)

Leave a Comment

VISIT US

90 Leavitt Street,
Salem, MA 01970-5308

32 Tioga way, Marbelhead, Ma 01945

CALL US

GIVE US A CALL
(978) 678-8221

Facebook Instagram

QUICK LINKS

POWERED BY

WE PARTNER WITH

Rated ★★★★★ based on 200+ customer reviews!

Get Started!

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT:

90 Leavitt Street,
Salem, MA 01970-5308

(978) 678-8221

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.