In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
2015 Southie Showdown Registration goes live TODAY at noon!
If you’re interested in competing, check back here for a link and be sure to register right away. Spots sell out very quickly! Not interested in competing but want to be involved? Click here to sign up to judge.
October Bootcamp Begins TOMORROW, October 2nd!
Are you looking to revamp your fitness routine this fall? Maybe you need to get back to work after a summer of fun? Our bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149 for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!
Current CFS members! Got a friend who is interested in getting started? Refer a friend to September bootcamp and receive a $50 referral bonus off of next month’s membership!
WOD
“Badger”
3 Rounds
30 Squat Cleans (95,65)
30 Pull-ups
800m Run
*Unless you can do 10-15 unbroken pull ups, you should be scaling down the pull up reps.
Level 2 (75,55), 20 reps
Level 1 (65,35), 15 reps
Scores/Comments from Badger on 10/2/14
Conditioning Class: WOD
7 Rounds
In 3 minutes:
Row 250m
AMRAP Double Unders
Rest 1 minute
Conditioning Class: Core
3 Rounds
5 Pike-ups on Rower
10 Hamstring Curls on Rower
15 Supermans