Indoors Primarily – Please take note even when it says indoors primarily, warming up outside may make more sense logistically and doors will remain opened for the foreseeable future. Please come dressed and prepared for the unknown and unknowable. Warm Up Fish Game If no Rower – 4 Rounds of 30s hard, 30s easy on […]
Indoors Primarily- Cold Weather Expected Warm-up 5 Minutes of Jump Roping – 5 Burpees, 10 Lunges or 15 Air Squats on the Coaches Call Mobility Calf Rolling Quad Rolling Strength E2MOM12 Box Squat 3 Rep MOD Strength E2MOM12 Front Squat 3 Rep *2 Second Pause in the Bottom Position WOD 15 Hang Squat Clean 135|95 […]
Indoors Primarily Warm Up Coach’s Choice Strength E2MOM12 Thruster 2 Reps* *Taken from the floor WOD 12 Minute AMRAP 20 Wall Balls 20|14 10 Single Arm Devil’s Press 50|35 Level 2- 40|25 Level 1- 30|15 ADV – 70|50
Indoors Primarily – Please take note even when it says indoors primarily, warming up outside may make more sense logistically and doors will remain opened for the foreseeable future. Please come dressed and prepared for the unknown and unknowable. Happy Halloween! Our Southie Costume Contest is finally here, happening DURING ALL CLASSES!! Voting will be […]
CFS Costume Contest Halloween is tomorrow and we’re going ALL IN with a CFS Costume Contest! Wear your costume to any class on Saturday and we’re taking the voting poll to Instagram! The winner will receive a fresh new Southie Hoodie and bragging rights! Don’t miss out, we can’t wait to see what you come […]
Indoors Primarily Warm Up Mini Alternating Tabata 6 Rounds -Bear Crawl -Med Ball Thruster with a Press Out at the bottom :30 Rest 6 Rounds -Jumping Lunges* -Hollow Rocks with Med Ball Overhead *Mb Overhead where possible Mobility Quad Stretch Quad Rolling Strength E3MOM15 Front Squat 5 Reps Straight Sets Allow for 2 warm-up sets. […]
Outdoor Primarily Unless Raining/Freezing Warm Up 1 Loop Run -Then- 3x 5 Clean Rack Delivery 7 Push Ups — 3x 5 Tall Muscle Clean 7 Burps — 3x 5 Strict Press 7 Burpee Lateral Jumps Mobility Lat Rolling Lat Stretching Strength E2MOM12 Power Clean 3 Reps WOD “Send It” 21-15-9 Clean and Jerk 115|75 Burpee […]
Indoors Primarily Warm Up 1:00 Work Each (No Rest) -Mt. Climbers* -Reverse Lunge** -Glute Bridges with BB At Hips -Scap Push Up * Round 1 Slow with Hip Stretch/Round 2 Fast elbow to knees **Round 2 Reverse Lunge with back foot off ground Mobility Hip Opening Strength E2MOM12 Deadlift 3 Reps WOD AMRAP 12 10 […]
Outdoors Primarily unless Raining or Freezing Warm-up 2 Rounds 30s Work| 10s Rest -Row Legs Only -Jump Rope Singles -Row Legs & Lean -Jump Rope Double Unders or Attempts -Row Legs, Lean and Pull Mobility Calf Rolling Accessory 2 Rounds 40s Work | 20s Rest -BB Rollouts -Windshield Wipers -Pike ups on the Rower WOD […]
Outdoors Primarily Warm Up Coach’s Choice Strength E2MOM10 Push-jerk* 3 Reps *From floor WOD 40 Medicine Ball Sit-ups 20|14 -Then- 4 Rounds 12 Front Rack Lunges 115|75 12 Shoulder to Overhead -Then- 40 Medicine Ball Sit-ups Level 2- 95|55 Level 1- 75|35 ADV – 30|20, 135|95