*Schedule Reminder: There will be no regularly scheduled classes and no babysitting this Saturday due to the In-House Throwdown. Southie Orange will be Open from 8-1 for Open gym so even if you are not participating, come on down get a workout in and then cheer on your friends and watch all the action!*
3-Month Summer Special! ($150 Savings!)
Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week!
*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!
Warm-up
In 5 minutes
400m Row
300m Run
Plank Hold remaining time
WOD (30 mins)
In 6 Minutes Complete
500m Row
400m Run
Then AMRAP
Push-up
Rest 2 minutes
In 6 Minutes Complete
500m Row
400m Run
Then AMRAP
KB Swing (2,1.5)
Rest 2 Minutes
In 6 Minutes Complete
500m Row
400m Run
Then AMRAP
Sit-ups
Rest 2 Minutes
In 6 Minutes Complete
500m Row
400m Run
Then AMRAP
Strict Pull-ups
Level 1- 350m Row/300m Run
ADV – Ring Push Ups & GHDs
4:45 Conditioning Class
EMOM36
ODD Only-
- 250m Row
- 0.5 Mile Bike
- 200m Sprint
You are Resting approximately 1:1, so you should be sprinting at 85-95% of your max effort.