Feb 25th, 2015
Congratulations to Neal and Gianna, long time athletes of Crossfit Southie and overall great people, friends, and members of the community. They recently had triplets and we’d love to welcome them into the world! We miss you two and can’t wait to meet Rocco, Regan and Rosalie!!!
March Bootcamp starts Monday, March 2nd!
Interested in getting in shape, but not sure if you’re ready for CrossFit? CFS Bootcamp is a community-based, high energy workout incorporating bodyweight movements, conditioning, kettlebells, and dumbbells. There will be no barbells or high skill gymnastics. This program is great for weight loss, extra conditioning, or as a ramp up for general CrossFit classes. Don’t miss out! Click HERE for more details and to sign up!
Bootcamp Referral Bonus for Current CFS Members
Got a friend who is interested in CrossFit Southie or looking to switch up their fitness routine? Refer them to the March session of CFS Bootcamp and refer $50 off your next monthly membership payment! Just have them mention your name during registration at their first session!
Chest to Bar Pull-up
Then 3 Rounds
6 Hang Squat Snatches (115,75)
3 Bar Muscle-ups
Then Row 500m
Then 3 Rounds
6 Hang Squat Snatches
3 Ring Muscle-ups
Then Row 1000m
Level 3- 9 Chest to Bar Pull-ups then 9 Ring Dips
Level 2- (95,55), 9 Chest to Bar Pull-ups then 9 Ring Dips
Level 1- (75,35), 3 Hang power Snatches/3 Overhead squats each round, 9 pull-ups then 9 Dips
** In this WOD C2B pull-ups is the sub for Bar muscle-ups, and Ring Dips is the sub for Ring muscle-ups