3030 Erie Blvd E, Syracuse, NY 13224


At CFS we strive for improved fitness as demonstrated through increased work capacity in a constantly varied exercise landscape.

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today’s wod

WOD – 193.7 –


Single Leg Anti-Rotation Scoop Toss – 3 sets of 10 reps per side – no rest

I think this is how grandma and grandpa danced when they were kids!

Back Rack Alternating Reverse Lunges – 1 Set of 20 reps

Next week we will max out this lunge for 1 set of 20 reps. Today we get close but keep a couple pounds off the bar.


3 Rounds

50 Alternating Reverse Lunges

25 Chest to Bar Pull-Ups


Scores from Thursday

Meet the team