Jan 12th, 2018
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
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.
*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! 🙂
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:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
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
50 Calories Bike
50 Calories Ski Erg
*The partner who is not working must hold a plank for the duration.