Spring into Summer Special – CFS

May 18th, 2017

Comments: 5
Category: CrossFit

Spring into Summer Special – CFS

#TBT – Tara aka T-$

Spring into Summer Special at CrossFit Southie
Need a new fitness routine to keep you motivated this summer? Are you tired of your current gym routine and looking for something more fun, accountable and motivating? Or current CFS members: got a friend who you’ve been trying to get to join you at the box?? Now is the time.. we are offering an exciting special to kick off the spring and summer!

3-Months, 3 Classes per Week — $447
$150 Savings, Includes bonus classes!

Click HERE for more details and to sign up and get started!
*Offer valid for sign up through June 15th. Membership begins the day of sign up. Offer valid for new members only, or alumni inactive for 90+ days. Cannot be combined with any other discounts or promotions. No refunds for early cancellation.

Warm Up
1:00 on/:20 rest & rotate
2 Rounds
1. Hip & Back Extensions or Supermans
2. Pike Ups w/ Feet on Rower
3. Plank Hold
4. Hamstring Curls

Mobility
Calf & Hamstring Rolling

WOD (30 min cap)
5 Rounds
In 5 Minutes Complete:
500m Row
400m Run
Then AMRAP Sit Ups
Rest 1 Minute

Level 2- 400m/300m
Level 1- 350m/200m- Singles
*You should have about a mi-nute to accumulate sit ups after you come in from the run.*

DISCUSSION 5 Comments

  1. Ryan Gould 05/19/2017 at 1:46 pm

    WOD: 126 Rx

    Felt good on the row

  2. Joel Carpenter 05/19/2017 at 1:01 pm

    WOD: 114

    Went 500,400 in round 1 (had 20 seconds for sit-ups) backed it down to 400,300 for the last 4 rounds.

  3. Jason Barrow 05/19/2017 at 12:58 am

    WOD: 181 Rx
    7PM’s own Dan Palermo literally one-upped me by throwing up a 182 in one of the morning classes.

  4. Brian Campbell 05/18/2017 at 9:21 pm

    132 Rx

  5. Brian Maser 05/18/2017 at 11:53 am

    118 GHDs

Add a comment

Your email address will not be shared or published. Required fields are marked *