CrossFitWOD

Pays To Hit – CFS

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Mike

Warm-up
EMOM 6
1. Run 200m
2. 3 Strict Pull Ups* + 6 Push Ups + 9 Air Squats
3. 1 Min of Pass Throughs

*Use bands if necessary or complete negative pull ups

Strength
Overhead Squat
5-5-5-5-5- Straight sets @ 75-80% of 1 RM

WOD (20 min cap)
10 Rounds
1 Squat Snatch @ 85%
5 Pull-ups
10 Push-ups
15 Squats

Level 1- 7 Rounds
ADV- 5 Strict Pull-ups, 10 Ring Dips, 15 Squats




Mini Boat Races – CFS

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Kady

*There will be NO Endurance Class today. Schedule will resume as normal next week.

Strength
Back Squat
10-10-10

WOD
5 Rounds
250m Row
200m Run
Rest 1 Minute

Weekly Strength/Benchmark Schedule

At Home WOD
EMOM: 15
1. 10 Burpees
2. 20 Air Squats
3. 30 Sit Ups




All Hands on Deck – CFS

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“Air Raid Freshmen!”

*Just a reminder, there will be no babysitting today. We apologize in advance for any inconvenience! Babysitting will be back next Saturday, 9:00-10:30AM.*

**There will be NO Endurance Class tomorrow (Sunday the 23rd)

WOD
Teams of 3- Stadium Style
3 Rounds
15 Shoulder to Overhead (135,95)
15 Box Jump Overs
12/9 Calorie Bike

Once finished run with a (45,25) plate to the 200m like and complete 8 sled pushes each

Once finished run the long way into the gym as a team with the plate

ADV- 15, 12 Cals
Level 2 (115,75)
Level 1 (95,45), 6 sled pushes (25,0), 10, 7 cal bike

Row or Ski Sub – 15/12 Cals or ADV 18/15




Operation Intensity – CFS

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Kevin

*Reminder: There will be no babysitting services tomorrow. We apologize for the inconvenience! Babysitting will be back next Saturday 7/29, 9:00AM – 10:30AM.*

George Apjohn

Introducing George Nelson Apjohn!
Please join us in congratulating Al & Jenny Apjohn on the birth of their son, George Nelson Apjohn! George was born on Tuesday, July 18th, weighing in at 8 pounds 4 ounces, and 20.5 inches. Everyone is doing well and is happy and healthy! Al and Jenny have been a part of our community since 2013, and we could not be more happy for them. Jenny was a rockstar throughout her whole pregnancy. She was here on Saturday doing her version of the 30-minute workout… just 3 days before she delivered! We can’t wait to have the whole Apjohn family back at the gym and we can’t wait to meet George. Congratulations!

Dr. Fernandez will be here on Saturday!
Dr. Fernandez is taking appointments for this Saturday, July 22nd here at the box. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. Click HERE to see his rates and to sign up!

Warm-up
9-6-3
Wallballs
Strict Toes to Bar/Leg Raises
Strict Pull Up/Ring Rows
Push Up

Skill
Muscle-up

Strength/Gymnastics
EMOM14
ODD- 5 Deadlifts @70-75%
EVEN – 3 Muscle-ups

Level 3- 5 Strict Pull-ups +5 Strict Dips
Level 2- 7 Ring Dips
Level 1- 7 Push-ups

WOD (15 min hard cap)
21-18-15-12-9
Burpee
Wallball (20/14)
Toes to Bar

Level 2- 18-15-12-9 Reps
Level 1- 15-12-9-6-3 Reps
ADV – (30/20)




Benchmark WOD: “Jackie” – CFS

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*Babysitting Update: There will be no babysitting services this weekend. We apologize for the inconvenience! Babysitting will be back next Saturday 7/29, 9:00AM – 10:30AM.*

August Bootcamp & Referral Bonus!
CrossFit Southie Bootcamp will be back in August! The session will kick off on Wednesday, August 2nd and run through Wednesday, August 30th. Bootcamp class meets Mondays, Wednesdays and Fridays, 6:30-7:30AM.

CrossFit Southie Bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. At $149/month, the program includes 3 bootcamp classes per week, plus 2 bonus endurance classes per week and mobility class every Saturday. Click HERE for more details and to get signed up!

Current CFS members! Got a friend who is interested in getting started? Refer a friend to August bootcamp and receive a $50 referral bonus off of next month’s membership! Just make sure they mention your name at check-in for their first class. Spread the word!

Dr. Fernandez will be here on Saturday!
Dr. Fernandez is taking appointments for this Saturday, July 22nd here at the box. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. Click HERE to see his rates and to sign up!

Warm-up
Abs EMOM
8 Minutes
1. 20 Sit-ups
2. 10 Barbell Roll-outs
3. 10 Plank up and Over the BB
4. 30 Hollow Rocks

L1 – 40s on 20s off

WOD 1 (12 Minute Cap)
“Jackie”
1000m Row
50 Thrusters (45)
30 Pull-ups

Rest 10 Minutes

WOD 2
EMOM15
1. 15/12 Calorie Row or Ski Erg
2. 15/12 Push-ups
3. 15 Kettlebell Swings (1.5,1)

*Can sub 12/10 Calories on the bike

Scores/Comments from Jackie on 8/30/16

Scores/Comments from Jackie on 12/10/15




WOD of the Week: Partner Style – CFS

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Pirjetta

*Babysitting Update: There will be no babysitting services this weekend. We apologize for the inconvenience! Babysitting will be back next Saturday 7/29, 9:00AM – 10:30AM.*

THANK YOU!
We want to thank everyone who came out to WOD in memory of Ben Callahan and who donated to support the Ben Callahan Memorial Fund. Together we were able to raise over $800 to send to the Callahan family. It is moments like these where we are reminded how lucky we are to be part of such a strong, supportive community. We will be collecting donations at the front desk through the end of this week, and donations can be made online here. You can read more about the story here. Again, thank you for your support!

Dr. Fernandez will be here on Saturday!
Dr. Fernandez is taking appointments for this Saturday, July 22nd here at the box. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. Click HERE to see his rates and to sign up!

Partner Warm-up
P1: 15 DB Hang Power Clean
P2: AMRAP Double Unders
Switch
P1: 12 DB Front Squat
P2: AMRAP Double Unders
Switch
P1: 10 DB Hang Squat Clean
P2: AMRAP Double Unders
Switch

Partner Strength
Clean and Jerk
0:00-5:00- 155,105
5:00-9:00- 175, 115
9:00-12:00-195, 125
12:00-14:00- 205,135
14:00-16:00- 225,145

Level 3- 135,95 +20/10
Level 2- 115,75 +10/5
Level 1- 95,55 +10/5

Partner WOD
15 Minute AMRAP
7 DB Hang Squat Cleans 50,35
35 Double Unders

Level 2- 40,25
Level 1 30,15
ADV – Heavy Rope

-One partner completes a full round while the other rests

  • Score= total Rounds



Nutrition Challenge Results! – CFS

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Conner

Emilie

Nutrition Challenge Wrap Up
Another nutrition challenge has come to a close, and once again we witnessed some amazing results! This challenge focused on being extremely strict for a short period of time – just 30 days! The goal was to eat real, whole foods and to eliminate any added sugar and alcohol. Those who stuck to the challenge saw some great results, both physical and performance, in a very short period of time. Their results are a great reminder to all of us how making small tweaks to our diet for short periods of times can yield great progress. Congratulations to all of the challenge participants, and especially these three winners! Keep up the great work!

First Place: Emilie Curtis (Prize: $300!)
Consistent throughout the 30-day challenge, Emilie was able to commit to eating healthy and working out, despite having a family waiting at home and a demanding job. She lost a total of 12 pounds (7.8% of her body weight) and 5.7% body fat. She also improved her fitness as evidenced by her benchmark scores, including getting more than double the reps from her previous score for the WOD. Great work Emilie! Keep up that momentum!
Weight Loss: -12lbs (7.79%)
Inches Lost @ Waist: -1″
Inches Lost @ Hips: -1.5″
Body Fat Lost: -5.7%

Ben

Runner Up: Ben Ford (Prize: $150!)
Originally a boot camper, Ben has become a regular early bird CrossFitter, and has participated in numerous gym nutrition challenges. He lost a total of 10 pounds (5.41% of his bodyweight), and 3.5% body fat over the course of 30 days. He stayed determined and focused throughout this challenge, despite the many times he wanted to indulge and eat ice cream (as noted in his food log). He made big improvements in his fitness, including getting his first bar muscle up and almost tripling the number of handstand pushups from the benchmark WOD. He has also inspired his coworkers to change their eating habits with their own nutrition challenge. Nice work Ben! Now go have some ice cream.
Weight Loss: -10lbs (5.41%)
Inches Lost @ Waist: -3″
Inches Lost @ Hips: -1″
Body Fat Lost: -3.5%

Clare

Runner Up: Clare Duffy (Prize: $150!)
Clare was able to stay committed to eating healthy despite injuring herself early on in the challenge. At the end of 30 days, she was able to lose 10 pounds (6.9% of her body weight), and 4.5% body fat. She used her time on the side-lines to really zero in on her eating, and focus on rest and recovery which seems to have really paid off (and is a good lesson for all of us). She improved her benchmark scores as well with an increase in max handstand pushups, and a front squat PR. Great work Clare, we hope you are back to 100%.
Weight Loss: -10lbs (6.9%)
Inches Lost @ Waist: -0.5″
Inches Lost @ Hips: -2″
Body Fat Lost: -4.5%

*For this week only Kim will be combining her Pre + Post Natal Class on Tuesday @ 7:00-8:00, Thursday Birthfit Class cancelled. Schedule will resume normally next week.

Warm-up (7 min cap)
2 Rounds
Run 200m
5 Burpee Pull Ups
10 Muscle Snatch
2 3-Way Lunges per leg (no barbell)

Strength
5 Sets:
Back Rack Lunge
25ft Rack to Rack OR 10 Alternating Lunges

L1 – Front Rack Lunge

Between sets complete 10 bent-over row on a bench or box (5 each side)

WOD
2 Rounds
600m Run
15 Power Snatches (95,65)
15 Burpee Pull-ups

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

Skills Class
Skin the cat/Toes to bar




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