March Boot Camp Registration & InBody Scans!

Feb 15th, 2019

Category: CrossFit

March Boot Camp Registration & InBody Scans!

#TBF – Buds Chillin’ Outside in the HEAT

March Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Having trouble staying motivated through these cold winter  months?!! We’ve got you covered with our March Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

In-Body Scan Returns – Saturday, February 23rd
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 on Saturday, February 23rd! This is open to EVERYONE, not just nutrition challenge participants.

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 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!

Click here to schedule your appointment!
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! 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!

Warm-up
Dynamic Warm Up
Dot Drill

Dot Drill Sequence Demo: Click Here

Less than 50 sec: Super Fast
50-60 Sec: Great
60-70 Sec: Average
70-80 Sec: Needs work

Mobility
Quad Rolling and Stretching

Strength
EMOM10
2 Box Squats
– Ascend in weight as able

WOD
16 Minute AMRAP
1 Bear complex (135,95)
10 Toes to Bar
250m Row
2 Bear Complexes
10 Toes to Bar
250m Row
3 Bear Complexes
10 Toes to bar
250m Row
4 Bear Complexes…

Level 2- (115,75)
Level 1- (5,35)

Extra Work
7-6-5-4-3-2-1
Strict Muscle Up
Pistol Right Leg
Pistol left Leg

***WOD Credit CrossFit.com

Scale to Kipping MUPS or Strict Chest To Bar

DISCUSSION 3 Comments

  1. Trevor 02/16/2019 at 12:40 am

    40 rounds
    Every 30s
    Power Clean + Push Jerk @155

    Tuesday Extra Work
    2:06/1:27/0:55 Rx

  2. Crowley 02/15/2019 at 2:51 pm

    box squat: 185-275
    wod: 5 + 213m row

  3. Sean Flannery 02/15/2019 at 11:29 am

    Strength: 225-281#
    WOD: 6 BC+28m row