The Speed Ladder 10 reps @ 1st weight by 2:00 8 reps @ 2nd weight by 4:00 6 reps @ 3rd weight by 6:00 4 reps @ 4th weight by 8:00 2 reps @ 5th weight by 10:00 Men’s Weights ADV: 185, 215, 235, 255, 275 Rx: 155, 185, 205, 215, 235 Intermediate: 95, 115, […]
2016 Southie Showdown: November 12 & 13 – Registration is Now Open! CLICK HERE TO REGISTER! Registration Fee: $110 TRIIB Fee: $1 Total: $111 Refund/Transfer Policy In the past several years, this event has sold out in less than one week. For that reason, we have a NO REFUND policy. If you can no longer […]
Skill Rope Climbs Muscle-ups WOD 4 Rounds 500m row 3 Rope Climbs 100 Double Unders 6/4 Muscle-ups Rest 2 Minutes Level 2- 50 Double unders, 2 Rope Climbs or 4 10 ft climbs, 10 Dips Level 1- 100 singles, 5 pull to stands, 7Dips ADV- 9/6 muscle-ups
Warm Up Athlete’s choice Clean and jerk Establish a 1rm Weighted planks 3x30s
Warm-up With General Class Skill Rope Climbs Muscle-ups WOD 4 Rounds 500m row 3 Rope Climbs 100 Double Unders 9/6 Muscle-ups Rest 2 Minutes Games – Legless
Skill Ring Work -Ring Push-ups -Ring Rows -Ring Push-outs -Ring Flyes WOD 8 Rounds 3 Clean and Jerks (Pick your weight) 8 Bar Facing Burpees 200m Sandbag Carry (3,2) Level 1 – 5 Rounds *The weight you choose for the clean and jerk should be heavy- approximately 85% of your 1RM clean and jerk. When […]
Warm-up Partner Up Run 400m w/ Sandbag – switch at the 400m line Come inside Partner A: 10 Sandbag Front Squats Partner B:AMRAP Burpees Partner A: 10 Sandbag Ground to Overhead Partner B: AMRAP Inchworms w/ push up Then as a team – 10 sandbag up & over pull up structure (5 each) Warm up […]
City of Presidents 5K Run/Walk in Quincy, MA: Sunday September 25th Last August, Gwen Zarnoch (a mainstay at CFS since 2011) and her family suffered an unimaginable loss. Their daughter, Emily, was killed in a tragic accident at the young age of 23. Emily was a school teacher in the Quincy Public School system. She […]
Warm-up Partner Up Run 400m w/ Sandbag – switch at the 400m line Come inside Partner A: 10 Sandbag Front Squats Partner B:AMRAP Burpees Partner A: 10 Sandbag Ground to Overhead Partner B: AMRAP Inchworms w/ push up Then as a team – 10 sandbag up & over pull up structure (5 each) Warm up […]
Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am @ the gym every Sunday Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine or are you perhaps training for the Southie showdown? Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities […]