October Fundamentals!
Back by popular demand….The return of Fundamentals next month!
We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!
Class is held on Tuesday and Thursday nights from 6:30PM – 7:30PM and begins next Tuesday October 1st!
Check out one of our Past Fundamentals Graduates – Tricia Dufault
Tricia came into our Fundamentals course as a beginner with no Crossfit experience. Her background included running occasional 5Ks but had not been working out recently. She stuck with the 8 week course and progressed into joining general classes.
Tricia is such a hard worker and with patience and time has shown an incredible amount of improvements. She sets goals for herself and reaches all of them. Her favorite accomplishment so far is unassisted pull-ups! Most recently she participated in The 2019 Southie Showdown! A two day competition that over 200 athletes compete in from all over the Northeast, this is quite the accomplishment and we’re so proud of her! Tricia has participated in multiple nutrition challenges and below you can see her results from our 2018 winter/spring nutrition challenge. She also was in our March Member Spotlight and you can check out her interview HERE.
Tricia has come quite a ways since her beginning with Fundamentals and YOU CAN TOO!!
Click Here for More Information on Fundamentals & Registration!
Coming Soon: Fall Nutrition Challenge! New format!
We are excited to announce the next CFS Fall Nutrition challenge! This 6-week challenge will be PERFORMANCE based, meaning that there will be a strong emphasis on fueling properly, hydration and recovery. It will also coincide with the new CrossFit Games Open schedule, which starts in October. If you plan to take the Open seriously (or want to improve from last year), this is a great time for you to dial in your nutrition. If you are looking to lose weight, improve body composition, or just eat healthier, this challenge is also for you!
Also, back by popular demand, this one will be team-based, and participants will be assigned teams for motivation and accountability. Rules will be wellness-based without super strict guidelines to help you learn to balance social obligations, work, travel, and healthy living for the long term.
The kick-off lecture will be held at CFS on Saturday, September 28th at 11am. You wont want to miss this lecture, as we will discuss challenge guidelines, meal prep/shopping tips, recipes, and how to access the challenge group via Facebook. The challenge will officially launch on Sunday, October 6th and will end Sunday, November 17th at midnight. Be sure to bring your questions and sign up online. The challenge is $20 to participate, with all proceeds given to the winning teams. Don’t wait until the new year to take control of your diet!
If you plan to participate in the challenge, please sign up HERE to stay in the loop!
Warm-up
6 min AMRAP
20 Lateral Up & Over
20 Box Crunches
20 Jumping Split Squat (10/side)
5 Inchworms w/ 2 Push Ups
5 Muscle Snatches
5 Moon the Sky
Mobility
Quad Rolling
Calf Rolling
Strength
EMOM10
Back Squat
1 Rep @ 90%-
*Warm-up weight before the EMOM to find your working weight for all 10 reps
WOD
4 Rounds
7 Squat Snatch 115|75
9 Toes to Bar
11 Box Jumps 27|24
Level 2 – 95|65, 24|20
Level 1 –75|45, 24|20
Extra Work
27-21-15-9
Assault Bike Cals
Thruster 95|65
Scaled – 21-15-9, 75|55