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.

Professional Grade Fitness

Top Notch Coaching | Performance-Based Fitness | Supportive Community

today’s wod

WOD – 190.4 –


1/2 Kneeling KB Windmill – 15 reps per side x 3 sets


Sled Team Event – 5 Teams of 4 Athletes race for 10 minutes

Relay race formate with each athlete completing one roundtrip at a time

Maintain a constant order throughout the entire 10 minutes

If you can go fast, then do it here, time to sprint


3 Sets – 2 minutes rest b/w sets – report total time

30 Jumping Slam Ball (20/15)

30 MB Sit-Ups (20/15)

30 KB Swings (53/35) Rx+ 70/53


Scores from Tuesday


Meet the team