Build the Engine – CFS – pic

Jun 20th, 2017

Category: CrossFit

Build the Engine – CFS – pic

Sean

Prenatal and Postpartum Fitness Classes Starting TODAY!
We are excited to announce that prenatal and postpartum group classes are coming to Crossfit Southie with L1 trainer and BirthFit certified coach Kim Bouton starting Tuesday June 20! Some of you may have noticed there isn’t much information out there about training while pregnant or training after birth, and the information that is out there is full of conflicting points. Despite what some articles and doctors may say, moms are not fragile 🙂 Kim is holding these classes to help educate our moms on what movements are safe for pregnancy and postpartum (yes to squats!), WHY some others aren’t so great (burpees aren’t high on the list, but some may not be upset about that!), and the importance of movement during and after pregnancy- not to mention you’ll get a pretty great work out in at the same time.

Starting June 20, Kim will hold one hour group classes for postpartum moms at 7am on Tuesdays and prenatal moms at 7 am on Thursdays. Classes will include:
– Pelvic floor and breathing exercises that will help you strengthen your core for birth and heal diastasis after
– Strength and conditioning pieces programmed specifically for pregnant and postpartum moms to keep you balanced and aligned to prevent injury and prepare you for one of the biggest athletic events of your life
– Education around WHY we are doing what we are doing, and knowledge you can implement in class workouts
– Fun fact: Postpartum is for life! Whether you’re 6 months or 12 years postpartum, these classes can help you reconnect with your body and core, move better, and feel stronger every day.

This will be a free bonus class for the summer (does not count toward your weekly class total). For non-CrossFit Southie members, the drop-in fee is $20.

For anyone that would like to learn more or speak with Kim before classes, Kim is available for free 30 minute consultations during the week. You can email her at [email protected] For anyone interested in attending class, please fill out this short survey with a few details about yourself here.

Southie Skills Lab!
Come and get gymnasty with us! This week we’re working on Handstand Push Ups. This class is for ALL LEVELS! You think you’ve mastered the HSPU? Well, let’s work with deficit or parallette Handstand Push Ups! Haven’t kicked up on the wall just yet? Then this is a great time to try! Join us Tuesday night at 7PM in Southie Green!

Warm-up
Run 300m
10 Burpees
Run 200m
10 Russian Swings
10 American Swings
Run 100m
10 Wallballs

Mobility
Calf and Hamstring Rolling and Stretching

WOD
1200m Run
40 Burpees
40 Kettlebell Swings (1.5,1)
40 Wallballs
800m Run
30 Burpees
30 Kettlebell Swings (1.5,1)
30 Wallballs
400m Run
20 Burpees
20 Kettlebell Swings (1.5,1)
20 Wallballs

DISCUSSION 5 Comments

  1. Sean Flannery 06/21/2017 at 2:14 pm

    28:55 Rx w/1400m, 1000m and 600m rows

  2. Jason Barrow 06/21/2017 at 1:04 am

    WOD: 32:14 Rx
    Thought the wod could have used built-in rest some sprinkled a bunch in.

  3. Trevor 06/21/2017 at 12:52 am

    27:55 Rx

  4. Dan Palermo 06/21/2017 at 12:04 am

    25:10 RX

  5. Daniela Bitto 06/20/2017 at 3:39 pm

    25:07RX