Wednesday 9/21 – OlyWOD
Warm Up Athlete’s choice Snatch Establish a 1rm Back squat Establish a 1rm
Working them Strict – CompetitorWOD
Warm-up 15/12 Cal Row 5 Wall Climbs 15/12 Cal Row 20 Shoulder Taps *Freestanding if able 15/12 Cal Row 20 Good mornings Mobilize overhead position – with bands, barbell smash, lax ball, etc. (athlete’s choice) Test Max Freestanding Handstand Hold Strength 1. Work up to Max weight for the complex: 1 Push-press 3 Push-jerks 2. […]
Benchmark: “Badger” – CFS
We are hosting the Clinical Athlete Sports Medicine Seminar which focuses on the mechanics of the Squat, Deadlift and Press. The Seminar will be held on Sunday October 16th from 9-5. For more info and to sign up click here Midline Madness 1 Round 1 Minute plank Hold :10s rest 1 Minute of Jackknives :10s […]
Benchmark: Badger – CompetitorWOD
Warm-up With General Class WOD “Badger” 3 Rounds 30 Squat Cleans (95,65) 30 Pull-ups 800m Run Scores/Comments from Badger on 10/1/15
Kettlebells4kids – CFS
kettlebells4kids is a nationwide non-profit organization built to raise awareness and funds to support 2.5 MILLION homeless children in our country. Please join us and host our 2016 Fundraising WOD (a.k.a. workout) in your box, gym or studio! Dollars raised in each state will provide in-shelter active play and fitness equipment and programs for homeless […]
Snatch Balls Strength – CompetitorWOD
Warm-up With a lighter kettlebell 5 Arm bar stretch/side 5 TGU/side 5 Windmills/side 10 SA Thrusters per side Use kettlebell to mobilize bottom of squat position and to mash shoulders Skill Kettlebell Snatch Double KB Overhead Squats -Spend 10-15 minutes working on KB snatch technique and then overhead squat. See what you can pull on […]
Highs & Lows – 10am Endurance/VO2Max Class at the track- CFS
Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am @ Maokley Track – We will meet at the box at 10am and run over for the first few weeks. 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 […]
Floater – CompetitorWOD
Floater From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of: 6 pull-ups 12 push-ups 18 squats Etc. Continue for as long as […]
In-House Throwdown WOD Announcement!
“No Strings Attached” 2 Rounds 30 Synchronized Box Jumps Then, gauntlet style: 20/15 Calorie Row 40 Kettlebell Movements (1.5pd) 20 Pull Ups At “Go!” all three team members will start box jumps together. Once the team has completed 30 synchronized reps, Athlete 1 will move to Station 1 and begin to row. Once complete, he/she […]
Member of the Month: Breegan Houlihan
We are excited to announce our newest member of the month, Breegan Houlihan! You can often find Breegan here bright and early in the 5:30AM or 6:00AM classes working hard, and then staying after to do some extra work and/or socialize. She’s also the one responsible for all of that free Quest protein that was […]