We’re Open for the 530,630,9 & 11

Jan 4th, 2018

Category: CrossFit

We’re Open for the 530,630,9 & 11

#TBT – 2011 – Stacey Kroon & Amy Gosler


D on her way into work tomorrow.

As of right now we are planning on running 1 box tomorrow morning for a 5:30am and 6:30am, 9 and 11am class. The 6 and 7 am classes are canceled, but 5:30 and 6:30, 9 and 11 will be All Levels, so if you are a Southie Orange goer please do not hesitate to join the 5:30 and 6:30am ninjas in Green.  We plan to shut it down at noon for the rest of the day.  If things change in the am we may close earlier.  Stay posted to the website and google calendar for changes.

Our parking lot is cleared by the building’s property management company and we do not know if they will be actively plowing in the morning because of massive amount of snow fall that is going to happen throughout the day. We encourage you to uber or walk over. If you do drive over please be very careful. Cars are not to be left in the CFS lot during the storm (after the morning classes) because the causes a headache for the plow peeps.

Stay warm!
Weekend Update
– There will be NO babysitting this weekend, January 6th. We apologize for the inconvenience!
– Dr. Miguel will be here this weekend offering Sports Wellness Services. Appointments are still available! If you’re in the need of an adjustment or treatment, click HERE to reserve your appointment.

Grow Those Row Skills!

Starting this weekend CFS is offering a Rowing Clinic each Saturday at 8:30AM in Southie Orange! Join us for an hour long session and learn how to be more efficient on the erg (You will not be on the rower for the whole hour ;). Each session will be coach led to go over rowing technique and there will be a work out programmed on the erg. These sessions will run from Saturday January 6th – Saturday February 17th.

Snow Angels

The Laboure’ Center, located on West Broadway in Southie, recently launched the South Boston Snow Angels Project, a program to pair volunteers with local seniors who need some assistance with snow removal during the winter. Members of the CrossFit Southie community are encouraged to get involved and help out their neighbors this winter!
Snow removal can be daunting for many of our community’s elderly and disabled loved ones. When there are large snowfalls, seniors who cannot shovel themselves out can face isolation and immobility. Those seniors who do try to remove snow themselves face the possibility of serious injuries or falls. And paying to have snow removed may not always be an option for the 40% of South Boston seniors living in households of less than $20,000. With this volunteer program, the Laboure’ Center is hoping to make a real impact in people’s lives, while giving people yet another way to feel connected to their neighbors and their community.
Residents who qualify to receive the services of a “snow angel” must be over 65 years of age or have a disability. Volunteers must be South Boston Residents. “Captains” will oversee snow angel volunteers who agree to monitor a 10 block zone. All volunteers are given shovels and rock salt to get the job done. The Laboure’ is hoping to recruit about 70 volunteers. Interested volunteers can contact the Laboure’ Center directly at 617-308-4922.

Warm-up
7 min AMRAP
50’ Burpee Broad Jump
10 Scap Pull Ups
10 High or Heavy Wallballs
50’ Walking Lunge

Skill
Chest to Bar Pull-up

Accessory
3×10
1. Bulgarian Split Squat (5 each side)
2. Medicine Ball Jack Knives

WOD
20 Minute AMRAP
10 Burpee Box Jumps
15 Chest to Bar Pull-ups
20 Wallballs

Level 1- 10-10-10 Reps, Regular Pull-ups

DISCUSSION 2 Comments

  1. Chad Kucera 01/04/2018 at 9:23 pm

    WOD: 6rounds L1 reps 30# WB

  2. Sean Flannery 01/04/2018 at 5:12 pm

    Did the one from the 30/12 w/deadlifts and push-ups.
    WOD: 15:14 Rx
    Extra: bar mups/db step-overs/db thrusters: 12:28