CrossFitWOD

Ladder up!

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Chris

Dr. Fernandez will be here this Saturday!
If you’re looking for some top-notch sports wellness care, be sure to check out Dr. Miguel Fernandez. He is a licensed Chiropractor and a CrossFitter himself, so he will understand exactly what treatment you need. Click HERE to see rates and book an appointment!

InBody Scan Coming to CrossFit Southie TOMORROW!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, January 20th! Appointments will be available from 6AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!

The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking HERE.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly!

What is an InBody scan? Through the use of cutting edge bioelectrical impedance analysis, the InBody allows for accurate and non-invasive body composition testing! InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the price, time and invasion of personal space. This quick, easy and precise analysis will provide an objective starting point to track your progress as you start, or continue, on your quest to better health and fitness.

Watch this video to see what a scan will look like
Watch this video for best practices before you get your scan
Learn more about how to interperet your results sheet

*InBody scan is NOT required to participate in the challenge, and you do not need to be signed up for the challenge to sign up for a scan. Anyone can benefit from having this information! We plan to bring the InBody back at the end of the challenge so we can compare results. *

Schedule your appointment here!.
*Please note, scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for! 🙂

Warm-up
2 mins Max Burpees to Target

Midline
3 Rounds for Quality
:30 Work/ :15 Rest
– Hollow Rock
– Plank Hold
– Jack Knives
– L-sit Hold

Strength
Box Squat
3-3-3-3-3
-Between sets complete 10 banded side-steps in each direction

WOD
10 Minute Ascending AMRAP
3 Front Squats (135,95)
3 Toes to Bar
3 Burpees
6 Front Squats
6 Toes to Bar
6 Burpees

Level 2- 115,75
Level 1- 95,45

Extra Work
3 Rounds
25 GHD Sit ups
30 Back Extensions




EMOMs for Dayz

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#TBT – Andrea 2011 @ CFNE

Dr. Fernandez will be here this Saturday!
If you’re looking for some top-notch sports wellness care, be sure to check out Dr. Miguel Fernandez. He is a licensed Chiropractor and a CrossFitter himself, so he will understand exactly what treatment you need. Click HERE to see rates and book an appointment!

Have You Been to the Dentist Lately?

One of our lovely members, Joelle Hirshfeld, is graduating from Tufts Dental in May and she is looking for people in need of some quality dental care! Read below for a note from her:

Hey all! I’m Joelle, for those of you who don’t know me, and I’m graduating from Tufts Dental in May! In February I am taking my dental licensing exam and I’m screening patients who qualify for what the exam entails (certain cavities, deep cleanings). During my screening, you’ll receive a FREE dental exam with x-rays. If you qualify you’d get some FREE dental work done, in addition to being compensated, and help me become a licensed dentist! Even if you don’t qualify for my licensing exam, I’d be more than happy to set you up as a patient at Tufts where the prices are extremely discounted.

I would really appreciate the help, so please share this with anyone you know (friends/family) who need a dentist or haven’t been to the dentist in a while! If you’re interested in a free screening appointment or would like more info, please shoot me an email [email protected] Thank you!

Warm-up
EMOM 6
1. 15/12 Cal Row or Ski
2. 20 Lateral Up & Overs
3. 10 Good Mornings

Strength
EMOM15
1. Deadlift 5 Reps @80%
2. Weighted Step-up 6 Reps
3. Rest

WOD
EMOM18
1. 15/12 Cal Row or Ski
2. 20 Box Jumps
3. 7 Power Snatches (135,95)

Level 3- 115,75, 15 box Jumps
Level 2- 95,65, 12 box jumps
Level 1- 75,45, 9 box jumps




Nutrition Benchmark 3

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Michael

SoulFu3l In The House Tonight!
Coach TinaMo and her business partner Steph will be in the house tonight for a SoulFu3l tasting and to answer all of your questions about their meal service. The food is delicious and the company is great. Read below for some more info, and come on by tonight to try it yourself!

SOULFU3L is a Boston based healthy meal prep service started by two best friends with a passion to provide fully cooked, balanced meals, inspired with love & good vibes. We specialize in balancing macronutrients by incorporating lean protein, nutrient dense carbs, and healthy fats in every one of our meals. Balance is key to regulate blood sugar, maintain physical & emotional balance, ward off disease & unwanted weight, stop food cravings, and sustain energy levels.

Our hope and mission is to educate, empower, and give individuals back their most precious commodity- TIME! By giving our “SOUL FAMILY” back their time it allows them to fill that void with the things that fuel their soul…. Hence, SOULFU3L!

InBody Scan Coming to CrossFit Southie on Saturday!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, January 20th! Appointments will be available from 6AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!

The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking HERE.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly!

What is an InBody scan? Through the use of cutting edge bioelectrical impedance analysis, the InBody allows for accurate and non-invasive body composition testing! InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the price, time and invasion of personal space. This quick, easy and precise analysis will provide an objective starting point to track your progress as you start, or continue, on your quest to better health and fitness.

Watch this video to see what a scan will look like
Watch this video for best practices before you get your scan
Learn more about how to interperet your results sheet

*InBody scan is NOT required to participate in the challenge, and you do not need to be signed up for the challenge to sign up for a scan. Anyone can benefit from having this information! We plan to bring the InBody back at the end of the challenge so we can compare results. *

Schedule your appointment here!.
*Please note, scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for! 🙂


Logging Benchmark Results!
If you are participating in the Nutrition Challenge, please log your Benchmark Results in your food tracker. You can access this HERE! Please note, if you did not sign up online to participate, your name will not appear. Please click here to sign up and we will add you to the tracker ASAP!

Warm-up
3 Rounds
:20 on / :10 off
1. Burpees
2. Squat Jumps
3. Mountain Climbers
4. High knees

Mobility
Quads (Couch Stretch)

Nutrition Benchmark 3
“Fran”
21-15-9
Thrusters (95,65)
Pull-ups

Level 2- (75,50)
Level 1- (55,35)

Fran completed on 12/16/16
Fran completed on 9/21/15

Partner WOD 2
4 Mile Bike
Partner accumulates as many sit-ups as possible. Both partner should be working at all times

Extra Work
Every 10 mins
For 3 rounds
60 wallballs (30/20)
30/25 Cal Ski Erg
15/10 Bar Muscle Ups

-Complete instead of WOD 2. Scale to 40 Wallballs if the 60 is taking more than 3 minutes and 30 seconds.

Just it increase your “Fran-xiety” here’s a throwback to Coach Haley & Coach D the last time “Fran” came around!




Nutrition Benchmark 1+2

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Matt

Nutrition Challenge Lecture – Tonight @ 6pm!
We’re gearing up to launch our 2018 Nutrition Challenge, and it all begins tonight with our informational lecture! This talk will be held by Coach Michelle Boutet, a board certified specialist in Sports Dietetics and a Registered & Licensed Dietitian Nutritionist. In addition to going over the rules of the challenge, Michelle will discuss the foundations of nutrition and how to fuel properly for your workouts. Even if you are not participating in the challenge, this will be very informative and useful. Don’t miss it! Tonight @ 6pm in the back room of Southie Green.

Unable to make it to the meeting tonight but still want the info? Click HERE to access the packet about this challenge.

If you are planning to participate in the Nutrition Challenge but have not signed up yet, please sign up HERE. We need your information to keep you informed of all of the details throughout the challenge!

There is a $20 buy-in to participate in the challenge (cash only). Please make sure you come by the desk this week during the following times to get measurements done and pick up the container you will need for the challenge:
Today – PM Classes
Wednesday, January 17 – AM, Mid-Day, PM Classes
Thursday, January 18 – AM or PM Classes
Friday, January 19 – AM, Mid-Day, PM Classes

We will also be having InBody Scans done on Saturday, 1/20 from 6AM-12PM. This is NOT required for the challenge and is open to anyone, regardless of participation in the challenge. The cost is $25. To register for a scan, please click HERE.

Logging Benchmark Results!
If you are participating in the Nutrition Challenge, please log your Benchmark Results in your food tracker. You can access this HERE! Please note, if you did not sign up online to participate, your name will not appear. Please click here to sign up and we will add you to the tracker ASAP!

Warm-up
2 Rounds
1 min on / :30 rest & rotate
1. Assault Bike
2. Burpee Lateral Jumps
3. Mountain Climbers

Nutrition Benchmark 1
Work up to a 1 RM Clean and jerk

Nutrition Benchmark 2
30/20 Calories on the Assault Bike

WOD
30 Hang Power cleans
30 Burpee Lateral jumps
30 Shoulder to overhead

Extra Work
10-8-6-4-2
Snatch Grip Deadlift
50’ HSW on Dashes

L3 25’
L2 3 Wall Climbs

 




MLK SCHEDULE & Pre and Post-Workout Nutrition

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Jenny

MLK SCHEUDLE – We will be running a reduced schedule tonight with All Levels classes in Southie Green only.
The morning schedule remains the same. Classes will be held at 530am,6am, 630am, 7am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm.

Pre and Post-Workout Nutrition

When it comes to pre and post-workout nutrition, what and when you eat will have a BIG impact on the results you will (or won’t) see, and how you feel throughout the day. Protein supplements are popular due to their portability and quick nutrient absorption, but on their own, they are not sufficient for recovery (and should never be used as a meal replacement). Protein supplements should always be combined with a carbohydrate, such as fruit, and are not the only way to refuel after a hard sweat session. When you eat real food you know exactly what you are getting, and this includes important nutrients such as B vitamins (good for metabolism), iron, vitamin C, and fiber (good for digestion, satiety, and heart health). So whether you decide to refuel with a protein + carb shake or real food, here are some things to keep in mind.

 

Pre and Post workout nutrition guidelines:

  1. Always try to have a snack before you workout. This should be mainly carbohydrate with some protein and/or fat to keep you full. For instance: 6 oz. plain low fat Greek yogurt with fruit.
  2. Snacks and recovery shakes should consist of a 2:1 ratio of carbs to protein. This means that for every 2 grams of carbohydrates you consume, you should also have 1 gram of protein. Example: 3 oz. turkey + 1 small pita
  3. When we workout, we break down our muscle. Protein is important to help rebuild this broken down muscle, but you don’t need to go overboard. Research suggests that protein for athletes should be 0.77 g of protein per pound of body weight. So someone weighing 120 lbs. would need roughly 92 grams of protein total per day. Endurance athletes may need less protein and more carbohydrates.
  4. Carbohydrates are also important for performance and recovery. Carbs give you energy so you can train hard, and they also send a signal to your brain that you are well fed. This helps your body keep the hard-earned muscle it has, as well as stimulate new muscle growth. When eaten with protein, carbs help stimulate protein synthesis and prevent breakdown. This is why a protein-only shake is not enough post-workout.
  5. The “recovery window” to consume your post workout snack/meal is probably not as limited as we previously thought. As long as you eat a meal with carbs and protein within 1-2 hours of working out, that should be sufficient. A post-workout meal example is 3/4 cup of rice with 6 oz. grilled chicken and some veggies.
  6. Try to limit fats after a workout as they slow down absorption of other nutrients and therefore, recovery. Healthy fats (avocados, olive oil, nuts, nut butters, fatty fish, etc.) should be eaten in moderation the rest of the day.
  7. Keep in mind that the Food and Drug Administration does not regulate protein supplements. However, there are more reputable brands on the market. Check out labdoor.com for purity reviews. Always read labels to avoid additives, and look for “whey protein isolate” to be one of the very first ingredients, as this is a high quality protein.
  8. Listen to your body; if you are feeling sluggish and tired, add more carbs around your workouts. Also make sure you are eating enough throughout the day and not skipping meals. For most people this means three balanced meals and a snack or two.

Overtraining is very common in a CrossFit environment where the endorphins and intensity are always running high. Try to keep these nutrition guidelines in mind to help you workout smarter, not harder, and to look and feel your best both in and outside the gym. Even if you are trying to decrease body fat, DO NOT cut calories around your workouts. You muscles will not be able to recover properly, and this is where an increase in body fat can occur, even in a calorie deficit.

And always remember, you can’t out train a bad diet. It always comes back to food!

-Coach Michelle

Warm Up
1:00 on/:20 off, rotate
1. Row
2. Double Unders
3. Russian KB swings with 2 hand release
4. Wallballs

Test
Max UB Double Unders

Accessory
Turkish Get-up
5 each Side. Climb in weight to something challenging

WOD
2 Rounds
50 Calorie Row
50 Double Unders
50 Kettlebell Swings (1.5,1)
50 Wallballs

Level 2 – (1,0.75)
Level 1 – ( .75,0.5)
ADV – Single Arm KB Snatches

Extra Work
EMOM 15
1. 5 Heavy Sandbag Squats
2. 2/1 legless Rope Climbs

3. 50m Sandbag hug carry

*Hold the sandbag high on your chest not low on the belly.




Sunday Swole

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Lunge It Out

This Week’s Benchmark/Strength Schedule – Click Here

Warm-up
7 min AMRAP
50’ Lunge
10 Strict Toes To Bar/Leg Raises
50’ Bear Crawl
10 Push Ups

Strength
1. Bench Press
5-5-5-5-5
2. DB Bent-over Row
5-5-5-5- Each Side

WOD
15 Minute AMRAP
10 Toes to Bar
15 Push-ups
20 Front Rack Lunges (95,65)

Level 2- (75,50)
Level 1- (65,35)

CFS Endurance Sunday – Southie Orange 10AM
Row Sprint WOD
4 x 250

Partner Endurance Sprint WOD
AMRAP 12
150m / 100m Row
5 KB Snatches (Each Arm)
10 Burpees

Rest 2 Minutes

AMRAP 12
12 / 8 Cals Assault Bike
10 KB Sumo deadlifts
10 Shoulder Taps (Each Arm)

At Home WOD
21-18-15-12-9-6-3
Burpees
Air Squats
Hollow Rocks




Saturday Partner WOD

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AL – Reppin’ the Pistol

MLK SCHEDULE – Normal Schedule this weekend. We will be running a reduced on Monday night (MLK DAY) with All Levels classes in Southie Green only.  The morning schedule will remain the same.

InBody Scan Coming to CrossFit Southie Next Saturday!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie next Saturday, January 20th! Appointments will be available from 6AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!

The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking HERE.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly!

What is an InBody scan? Through the use of cutting edge bioelectrical impedance analysis, the InBody allows for accurate and non-invasive body composition testing! InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the price, time and invasion of personal space. This quick, easy and precise analysis will provide an objective starting point to track your progress as you start, or continue, on your quest to better health and fitness.

Watch this video to see what a scan will look like
Watch this video for best practices before you get your scan
Learn more about how to interperet your results sheet

*InBody scan is NOT required to participate in the challenge, and you do not need to be signed up for the challenge to sign up for a scan. Anyone can benefit from having this information! We plan to bring the InBody back at the end of the challenge so we can compare results. *

Schedule your appointment here!.
*Please note, scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for! 🙂

Warm-up
Partner Up!
P1 – 250/200m Row
P2 – Scap Pull Ups
Switch
P1 – 250/200m Row
P2 – Box Jump Overs
Switch

Partner WOD
100 Hang Squat Clean Thrusters (135,95)
100 Strict Pull-ups
200 Box jump overs

While one partner is working the other partner is rowing for distance. The repetitions can be completed in any order.

Score= Time for completed Reps & Rowing Distance

Level 3- 115,75
Level 2- 95,55
Level 1- 75,35
ADV- Strict chest to bar pull-ups

Extra Work
TBD By 6AM Crew

Rowing WOD
*Class in southie orange from 8:30 – 9:30

Warm Up
EMOM 12
Grab a light kettlebell
– 1min row
– 20 kb deadlifts
– 14 front rack kb lunges
– 10 alternating strict press

WOD
2 min @ 20 stroke per minute
2 min @ 22
2 min @ 24
1 min @ 28
1 min all out
X 2 with or without a rest

Goal is to get the most meters as possible.

Extra Rowing WOD
*to be completed anytime this week

Warm up
at least 5-10 minutes on the rower, air runner, bike etc.

WOD
3x1000m
rest 2 minutes between efforts

*The goal with these 1000m pieces are to pull strong and steady the entire time. Keep your strokes per minute low, and your pace consistent. Take your goal 2k pace, add a few seconds and stick with that pace for all 3 intervals.




Open WOD 13.1

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High Skill Focus

MLK SCHEUDLE – Normal Schedule Saturday and Sunday. We will be running a reduced on Monday night (MLK DAY) with All Levels classes in Southie Green only.  The morning schedule will remain the same.

Comedy Night Out!
Join us for some comedy relief at Laugh Boston This February! Comedian Matthew Broussard is performing! He has appeared on ADAM DEVINE’S HOUSE PARTY, THE LEAGUE, and THE MINDY PROJECT. He was also featured as a New Face at the 2015 Montreal Just For Laughs Comedy Festival where also was runner up to Jimmy Carr in the International Roastmasters Invitational. Venture out for a fun time with some guaranteed laughs!
Date/Time: Saturday 2/17 at 8PM
Location: Laugh Boston 425 Summer Street, Boston
Cost:$27.00/Ticket
If you plan to come please sign up by filling out this form by January 12th! We can charge your CFS Account or you can bring cash in to the desk.

 

InBody Scan Coming to CrossFit Southie Next Saturday!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie next Saturday, January 20th! Appointments will be available from 6AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!

The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking HERE.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly!

What is an InBody scan? Through the use of cutting edge bioelectrical impedance analysis, the InBody allows for accurate and non-invasive body composition testing! InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the price, time and invasion of personal space. This quick, easy and precise analysis will provide an objective starting point to track your progress as you start, or continue, on your quest to better health and fitness.

Watch this video to see what a scan will look like
Watch this video for best practices before you get your scan
Learn more about how to interperet your results sheet

*InBody scan is NOT required to participate in the challenge, and you do not need to be signed up for the challenge to sign up for a scan. Anyone can benefit from having this information! We plan to bring the InBody back at the end of the challenge so we can compare results. *

Schedule your appointment here!.
*Please note, scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for! 🙂

Warm-up
2 Minute AMRAP
Max Burpees to Target

Then 3 Rounds
10 Romanian Deadlifts
10 Bandy Good Mornings
10 Bandy Pull Aparts
*Add some weight each round

Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 Burpees
210/125 pound
Snatch, as many reps as possible

Level 2- 75-95- 115-135/ 45-55-65-75
Level 1- 30-20- 10-5 Burpees 65-75- 85-95/ 15-35- 45-55

Scores/Comments from Open WOD 13.1 Performed on 3/7/13

Partner Cashout
50 Calories Bike
50 Calories Ski Erg

*The partner who is not working must hold a plank for the duration.




Nutrition Challenge 411

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Tess – LOVES the assault bike

Nutrition is the FOUNDATION

Winter Nutrition Challenge
With the holiday season behind us and a blank slate for a New Year ahead, this is the perfect time for many of us to start thinking about our goals for 2018. If any of your goals involve health and fitness, it is important to start with nutrition. Learning to properly fuel your body can help you reach your goals in the gym, on the scale, and beyond. To get 2018 started on the right foot, we’ll be starting up a 6-week Nutrition Challenge beginning on January 21!

This is not a strict Paleo or Whole 30 Challenge… yes, you can and should eat carbs! We will go over the ins and outs of how to incorporate your favorite foods (or healthier versions of your favorite foods) into your diet at the right times so you do not feel constantly restricted but can still make progress.

If you’ve never done a Nutrition Challenge, we highly recommend it. You will learn a lot about your current eating habits and how you can make better choices on a daily basis. It’s also a great way to get involved with the community and meet other members who are taking on the challenge with you. Or, maybe you’ve done several nutrition challenges… we still encourage you to join in! Taking a step back to evaluate your nutrition and dial it back for six weeks is beneficial for everyone.

The challenge will be led by Coach Michelle Boutet, a board certified specialist in Sports Dietetics and a Registered & Licensed Dietitian Nutritionist. You can check out here site here. She will be leading the kick-off lecture and reviewing your food logs throughout the challenge to offer advice and feedback. Don’t miss this opportunity to be helped by one of the best!

If you’re interested in participating in the Nutrition Challenge, please sign up HERE. Save the important dates below, and stay tuned to the blog for more updates and important information. We can’t wait to see the results of your hard work!

Important Dates
Tuesday, January 16 @ 6pm: Nutrition Challenge Lecture
Sunday, January 21: Nutrition Challenge Begins
Saturday, March 3: Nutrition Challenge Ends

Benchmark Workouts
Tuesday, January 16 During All Classes – Benchmark 1 & 2
Wednesday, January 17 During All Classes – Benchmark 3

Weigh Ins
Tuesday, January 16 – PM Classes
Wednesday, January 17 – AM, Mid-Day, PM Classes
Thursday, January 18 – AM or PM Classes
Friday, January 19 – AM, Mid-Day, PM Classes

Warm-up
2 Rounds
:45 Work/:15 Rest
– 11’ Wallballs*
– Strict leg raises with back support
– Double Unders
– Inchworms

*If unable to hit 11’ target, throw as high as you can

Skill
Muscle-ups

Strength
Front Squat
2-2-2-2-2

WOD
100 Double Unders
40 Wallballs
20 Toes to Bar
10/7 Muscle-ups
20 Toes to Bar
40 Wallballs
100 Double Unders

Level 2- 20 Ring Dips
Level 1- 15 Ring Dips




Comedy Night Out Registration Deadline This Week!

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Mike – MUP

Comedy Night Out!
Join us for some comedy relief at Laugh Boston This February! Comedian Matthew Broussard is performing! He has appeared on ADAM DEVINE’S HOUSE PARTY, THE LEAGUE, and THE MINDY PROJECT. He was also featured as a New Face at the 2015 Montreal Just For Laughs Comedy Festival where also was runner up to Jimmy Carr in the International Roastmasters Invitational. Venture out for a fun time with some guaranteed laughs!
Date/Time: Saturday 2/17 at 8PM
Location: Laugh Boston 425 Summer Street, Boston
Cost:$27.00/Ticket
If you plan to come please sign up by filling out this form by January 12th! We can charge your CFS Account or you can bring cash in to the desk.

Warm-up
Partner Up!
P1 – 20 Banded PVC Lat Pull Downs
P2 – Box Jumps w/ Step Down
Switch
P1 – 20 Banded PVC Tricep Extensions
P2 – Bandy Presses
Switch

Mobility
Overhead Opening
-Traps
-Chest
-Lats

Strength
Press
5-5- 5
Push-press
3-3-3-3

WOD
11 Minute AMRAP
9 Box Jumps (30,24)
7 Power Cleans
5 Shoulder to Overhead (155,105)

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,45)

Extra Work
10-1 Strict HSPU
1-10 Strict Pull Ups

ADV – 3inch deficit and L-Pull Ups




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