3030 Erie Blvd E, Syracuse, NY 13224

OUR MISSION

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 – 167.3 –

If Friday is going to be your best and single effort at 17.5, then today should be at 70 to 80% effort. This way Friday will feel fresh and 17.5 will go well. 

Durability 

Band X Walk – 2 min AMRAP

Skill/Strength

Running and Agility Warm Up

WOD

4 Stations – 90 Seconds Per Station – 4 Rounds – No Rest b/w Stations

Station 1 – Shuttle Run (1 Length = 2 Points)

Station 2 – Box Jumps (24/20) (1 Rep = 1 Point)

Station 3 – Burpees (1 Rep = 1 Point)

Station 4 – Rest

 

Scores from Wednesday

Meet the team