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Sep 25th, 2016

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Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am – CFS

Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am.  These classes will meet and take place at the gym instead of the track. Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine or are you perhaps training for the Southie showdown? Coach Sebastian’s classes […]

Sep 24th, 2016

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Pulling Gauntlet – CFS

Skill Rope Climbs Muscle-ups WOD 4 Rounds 500m row 3 Rope Climbs 100 Double Unders 6/4 Muscle-ups Rest 2 Minutes Level 2- 50 Double unders, 2 Rope Climbs or 4 10 ft climbs, 10 Dips Level 1- 100 singles, 5 pull to stands, 7Dips ADV- 9/6 muscle-ups

Sep 23rd, 2016

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Category: CrossFit
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So Flye – CFS

Skill Ring Work -Ring Push-ups -Ring Rows -Ring Push-outs -Ring Flyes WOD 8 Rounds 3 Clean and Jerks (Pick your weight) 8 Bar Facing Burpees 200m Sandbag Carry (3,2) Level 1 – 5 Rounds *The weight you choose for the clean and jerk should be heavy- approximately 85% of your 1RM clean and jerk. When […]

Sep 22nd, 2016

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Run for a Cause – CFS

City of Presidents 5K Run/Walk in Quincy, MA: Sunday September 25th Last August, Gwen Zarnoch (a mainstay at CFS since 2011) and her family suffered an unimaginable loss. Their daughter, Emily, was killed in a tragic accident at the young age of 23. Emily was a school teacher in the Quincy Public School system. She […]

Sep 21st, 2016

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Category: CrossFit
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10am Endurance WODs on Sunday- CFS

Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am @ the gym every Sunday Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine or are you perhaps training for the Southie showdown? Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities […]

Sep 20th, 2016

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Benchmark: “Badger” – CFS

We are hosting the Clinical Athlete Sports Medicine Seminar which focuses on the mechanics of the Squat, Deadlift and Press.  The Seminar will be held on Sunday October 16th from 9-5.  For more info and to sign up click here Midline Madness 1 Round 1 Minute plank Hold :10s rest 1 Minute of Jackknives :10s […]

Sep 19th, 2016

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Category: CrossFit
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Kettlebells4kids – CFS

kettlebells4kids is a nationwide non-profit organization built to raise awareness and funds to support 2.5 MILLION homeless children in our country. Please join us and host our 2016 Fundraising WOD (a.k.a. workout) in your box, gym or studio! Dollars raised in each state will provide in-shelter active play and fitness equipment and programs for homeless […]

Sep 18th, 2016

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Category: CrossFit
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Highs & Lows – 10am Endurance/VO2Max Class at the track- CFS

Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am @ Maokley Track – We will meet at the box at 10am and run over for the first few weeks. Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine or are you perhaps training for […]

Sep 17th, 2016

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Category: CrossFit
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Stadium Style Saturday – CFS

Skill Sled Push Kettlebell Thruster WOD Teams of 3 Stadium Style 3 rounds 15 Toes to Bar 15 Box Jumps 15 Kettlebell Thrusters (1.5,1) -take a knee at the end of each movement. Once all 3 team members have taken a knee, rotate -once complete make your way as a team with a plate (45,25) […]

Sep 16th, 2016

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Category: CrossFit
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Power Output Test – CFS

Power Output Test 20 Calorie Bike for Time WOD 20 Burpees 30 Sumo Deadlift High Pulls (75,55) 20 Burpees 30 Shoulder to Overhead 20 Burpees 30 Hang Squat Cleans Rest 3 Minutes THEN 10 Burpees 15 Sumo Deadlift High Pulls (75,55) 10 Burpees 15 Shoulder to Overhead 10 Burpees 15 Hang Squat Cleans Level 2- […]