Coach’s Corner!
We’re so excited to announce our newest member of The CFS coaching crew – Emily Sackett! Emily has over 5 years of experience with Crossfit. She started here in August of 2020 and she has been a dedicated member ever since. Emily always has such a positive attitude, she’s continually amped up to work hard whether it’s in class or doing extra work. She’s been a great influence on anyone that comes in contact with her and we’re so happy to have her here. Emily will be starting on Friday nights and is currently going through our Intern Program, which we know she’ll crush like everything else she has done here! Check out her Coach’s Corner interview below to learn more about Emily!
Which classes you currently coach?
I will be coaching on Friday nights at 5pm and 6pm.
How many years have you been a CrossFitter and coach?
I started CrossFit in 2016 and have competed in a handful of local team competitions. I have yet to be a coach and am very excited for the opportunity!
What do you think will be your favorite part of being a CrossFit coach?
I am looking forward to finding out! I am excited for the opportunity to teach others about something that I am passionate about.
What is Your Favorite WOD and Movement?
It’s a tough choice, but I’d have to say Diane is my favorite benchmark WOD. And I love any WOD with muscle ups.
Tell us about your athletic background
I played all kinds of sports throughout high school including hockey, soccer and being the only girl on the men’s baseball team. Growing up in Vermont, I spent a lot of my free time hiking, mountain biking, and snowboarding.
Give us a small piece of advice for Newbies and/or Veteran athletes
Always go to the workouts that you think you want to skip! Those are the times where you have the opportunity to become mentally and physically stronger
What’s a “fun fact” most people don’t know about you
I recently became a huge fan of formula one and watch all of the races!
What do you enjoy about the CFS Community?
As someone who has worked out at multiple CrossFit gyms, the community experience you get working out at Southie is unique and the most enjoyable aspect of coming to the gym everyday. Regardless of experience, everyone is welcomed into class by both the coaches and the athletes, and you instantly feel like your part of a team.
Warm-Up
Grab a light KB
10 Reps of Each
-Toe Taps on KB x2
-SA Alternating Russian Swing
-Romanian Deadlift
-Halo
-KB Drag Through
-KB Turkish Sit Up
-KB Uneven Push-Up
Mobility
Chest Mobility
Accessory
Windmills
Arm-Bar Stretch
WOD
800m Run
-Then-
3 Rounds
15 Deadlifts 225|155
20 Push-ups
-2 Minute Rest-
800m Run
-Then-
3 Rounds
20 Kettlebell Swings 2|1.5
15 Ring Dips
Level 3- 15 Push Ups, 10 Ring Dips
Level 2- 185|115, 10 Push Ups, 10 Ring Dips; 1.5|1 KB
Level 1- 135|95
Extra Work
EMOM 10
1 Power Snatch
3 OHS