
Russian Weightlifting Classes
We have changed the Russian Weightlifting classes open to intermediate to advanced weightlifters with Nikita on Tuesday & Thursday to 1:00PM. Saturday’s will remain at 9:30am. We are also open to suggestions for other times, if they work better for the majority.
There are also advanced weightlifting classes available for stronger, consistent weightlifters at 7:30-9 Monday, Tuesday, Wednesday & Thursday. These classes require membership and requirements must be made before entering. Please contact us if you are interested.
Non CrossFit Southie Members pay $25 per drop in, CFS members $20
For more info click here.
WOD
“Nancy”
5 Rounds
400m Run/500m Row (rain option)
15 Overhead Squats (95,65)
Level 2- (75,50)
Level 1 – (65,35)
CA$HOUT
3 Rounds
30 Hollow Rocks
45 Bicycle abs
60 second plank
Conditioning Class: WOD
AMRAP 20
Row for distance
Every 250m, complete 5 burpees up and over rower
Conditioning Class: Core
25 Weighted Glute Bridges
25 Weighted Sit ups
25 Weighted Glute Bridges
25 Supermans
25 Weighted Glute Bridges