Happy December!!!! WORKOUT OF THE DAY: STRENGTH:  A) 4X5@75% Front Squats – rest 90 sec. B) 4X12 Ring Dips (TT- 4×10 tempo, 3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) WOD: [ Snow Ball Fight ] 5 rounds for time of: 20 Cal Row 20 Wall Balls L1-20 cals, 20/14 lb to 10′ L2-15 cals, 20/14 to 9′ L3-10 cals, 14/10 to 9′ TT-20 cals, 30/20 to 10′ (15 min cap) Post scores in comments below.Read more

WORKOUT OF THE DAY: STRENGTH: None WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Post scores in comments below.Read more

Head over to CF EXP today to jump in on our 2nd Annual 1/2 Marathon Row! (That’s 21,097 meters for you math folks!!!) Individuals Heat 7:00am Team Heat 9:00am Entry fee= Sponsor a child for Christmas (Choose a Tag from our EXP tree!) Congrats to Chris P for being the 1st EXP member to complete his 100,00m row 2 years running! WORKOUT Of the DAY: Strength: None. WOD: [ 1/2 Marathon Row ] 21,097 meters 7am: Individuals will row the total distance 9am: Teams of 3-5 will break up the distance however they choose. Mobility with Jenn: 10:30am, this week will be help on the 2nd floor. Post scores and comments below.Read more

Today’s Schedule: 9:15AM “Un-Stuffathon” (no other classes) REMINDER TO PICK YOUR TAG OFF OUR EXP TREE TO SPONSOR A CHILD FOR CHRISTMAS! Thanksgiving Week Schedule: Saturday 11/29: 1/2 Marathon Row! 7am Individuals, 9am Teams of 3-5. Start putting those teams together! 10:30am Mobility class with Jenn Sunday 11/30: Open Gym 9:15-10:15 per usual Tuesday 12/2: EXP Kids Program Launch. Sign up HERE! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Un-Stuffathon ] In a team of 3 with only 1 person working at a time, complete the following tasks: 150 Push-ups 200 Pull-ups 250 Air Squats 300 Sit-ups 350 Double Unders (2x singles) 400 sec Wall Sit (6min 40 sec hold) ( 45 min Cap) L1- Toe Push-up, BW pull-up. D unders L2- Incline bench oush-up, Banded Pull-up, D-unders L3- Knee Push-up, jumping Pull-up, 2 X single JR’s Post scores in comments below.Read more

Thanksgiving Week Schedule: Thursday: No Classes- Happy Thanksgiving! Friday: 9:15AM “Un-Stuffathon” (no other classes) Saturday: 1/2 Marathon Row! (no classes) Sunday: Open Gym 9:15-10:15 per usual Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.- Melanie Beattle Happy Thanksgiving from your coaches at CF EXP!   WORKOUT Of the DAY: Strength: None. WOD: [ Thanksgiving Fun Run ] Participate in a local Thanksgiving Day Road race or head out on your own 5K run! Here are some local Turkey Day races: Lowell 5K/10K Clinton Turkey Chase 5K Gardner Turkey Trot 5- Miler Holden 5K Post your distance and time below!  Read more