2018 Crossfit Team Series
The Team Series Starts in a little over a month!! Time to grab your Crossfit Bestie and sign up for the Crossfit Team Series! The Team series is a great way to test your fitness and have some fun with your Fit Fam! Teams consist of two athletes and can be same sex or mixed pairs.
Similar to the open, the work outs are released through an online announcement and you’re given a 5 days to complete the prescribed Wods and submit your scores online.
Also, similar to the Open this competition is for EVERYONE! There will be a RX and Scaled version for every Wod that is released! For more information and to register visit the team series website here.
Dates: Week 1 Wods Released Wednesday, Sept. 19, and due Monday, Sept. 24,
Week 2 Wods Released Wednesday, Sept. 26, Score Submission Due Monday, Oct. 1
Cost: $40.00 Per Team
Location: Wods are performed right here at CFS! and can be completed at any time as long as not disrupting classes. Sign up today and the coaching staff will help you get it done.
Grander Summit Event!
The Grander Summit is a day for women, by women – a day of inspiration, connection, and mentor-ship from some of the world’s most influential female leaders in the business, sports & wellness communities! The Grander Company is excited to be offering our CF Southie Fam FREE tickets for this Saturday in Boston!
Hear from speakers including Kelly Brabants, Nikki Bella, Nastia Liukin & Simone De La Rue and gain first-hand insights into their unique career paths, experiences, and key learning that you can apply to your own journey! Plus, it’s a chance to network with other like-minded, driven #girlbosses in the Boston area.
Click HERE to see the full speaker list and for more info about the event.
Click HERE to claim your FREE Ticket.
***Space is limited so make sure to register fast!
Warm-up
6 min AMRAP
50’ Death March with Medball
5 Medball Burpee Ground to Overhead
50’ Medball Hug Duck Walk
10 Medball V-Ups
Mobility
Quad smash
Strength
EMOM10
2 Deadlifts @ 80%
WOD
2 Rounds
20 Power Snatches (115,75)
30 Wallballs
20 Overhead Squats
30 Toes to Bar
Rest 2 Minutes
Level 2 (95,55)
Level 1 (75,35); 20 reps of everything
Coaches Note: Round one should be sub 8 minutes. If it’s not, scale the weight for round 2.
Extra Work
Every 3:00 for 8 Rounds 20/15 Calorie Bike + 200M Run. Scale accordingly, should have :40-1:00 Rest