Team Series and Fall Burpees & Brunch

#TBT 2014 – First Responders Challenge WOD Crew

2018 Crossfit Team Series
The Team Series Starts in a little over a month!! Time to grab your Crossfit Bestie and sign up for the Crossfit Team Series! The Team series is a great way to test your fitness and have some fun with your Fit Fam! Teams consist of two athletes and can be same sex or mixed pairs.

Similar to the open, the work outs are released through an online announcement and you’re given a 5 days to complete the prescribed Wods and submit your scores online.

Also, similar to the Open this competition is for EVERYONE! There will be a RX and Scaled version for every Wod that is released! For more information and to register visit the team series website here.

Dates: Week 1 Wods Released Wednesday, Sept. 19, and due Monday, Sept. 24,
Week 2 Wods Released Wednesday, Sept. 26, Score Submission Due Monday, Oct. 1
Cost: $40.00 Per Team
Location: Wods are performed right here at CFS! and can be completed at any time as long as not disrupting classes. Sign up today and the coaching staff will help you get it done.

Fall Burpees & Brunch Event
Saturday September 22nd, join Area Four Boston and CrossFit Southie as we team up to present Burpees and Brunch.
Start the weekend off right with a killer workout class from 9:30am-10:30pm at CrossFit Southie. Then, take a quick stroll over to Area Four Boston to fuel up for the rest of the day!
Starting off with family-style apps, each guest will choose a brunch entree and then finish with a small sweet treat.
The class and all food, non-alcoholic beverages, tax and tip is included in the ticket price. Alcoholic beverages available for purchase.
Event Cost $30.00. Click HERE to register!
CrossFit Southie – 385 Dorchester Ave #100, Boston, MA
Area Four Boston – 264 East Berkeley Street, Boston, MA

3 Rounds
:40 on/:20 off
Jump Rope
Pull Up Work*

*Round 1- Hang Below Bar
Round 2- Kip Swings
Round 3- Strict Pull Ups OR Ring Rows


5 Minute AMRAP
5 Chest to Bar Pull-ups
5 Shoulder to Overhead (155,105)

Rest 3 Minutes

5 Minute AMRAP
5 Power Cleans (155,105)
30 Double Unders

Rest 3 Minutes

10 Minute AMRAP
2 Clean and Jerks (155,105)
6 Pull-ups
20 Double Unders

Level 3- (135,95),
Level 2- (115,75), 15/10 Double Unders, Chin over Bar
Level 1- (95,55), 60/40 Singles, Chin Over Bar
ADV- Chest to Bar on AMRAP 1,4/3 Bar muscle-ups on the last AMRAP

Coaches Note: Today is a great chance to work on butterfly pull-ups and/or chest to bar. The reps are relatively low and an AMRAP takes the stress off of being the last one to finish! Check out our slow-mo Butterfly tutorial for those working towards this skill!
For the ninjas out there, challenge yourself with the advanced version. You can always scale back the number of Bar Muscle Ups if needed.

4:45 Conditioning
Every 3 Minutes For 30 Minutes- Alternating
200m Sprint
X Calorie Bike
250m Row
x Burpee Box Jumps

– Should allow for 1 Minute rest give or take