Upcoming Holiday Schedule Today 12/22 – Normal schedule today at 9, 10, 11 & noon. CTX @ 10am Monday 12/23 – One box only at night for CrossFit Classes. CTX at 630pm. There will be no classes at 445, 530 or 730pm in Southie Orange. Normal am and afternoon schedule Tuesday 12/24– Xmas Eve – […]
Upcoming Holiday Schedule Today – Normal Schedule. Babysitting is on. Sunday 12/22 – Normal schedule today at 9, 10, 11 & noon. CTX @ 10am Monday 12/23 – One box only at night for CrossFit Classes. CTX at 630pm. There will be no classes at 445, 530 or 730pm in Southie Orange. Normal am and […]
Warm-up 1 min work/:15 Rest/rotate 1. Bike 2. Jump Rope 3. Hollow Pull Up Hang -Repeat w/ :30 on/:10 off- ADV- Above bar pull up hang in second round Mobility Calves and Forearms Accessory 2 Rounds Lateral Movement 10 Bandy Side Steps each direction 20 CrossOver Step-Ups 30 Ice Skaters WOD E5MOM25 30|20 Calorie Bike […]
Warm Up 6:00 AMRAP 50’ Burpee Broad Jump 50’ Plate Drag 20 Lunges with Sliders Strength EMOM10 Split Jerk- 2 Reps 80-90% WOD 10 Minute AMRAP 7 Burpee Lateral Jumps 8 Front Rack Lunges 9 Shoulder to Overhead 95|65 Level 2 –75|50 Level 1 – 50|35
Warm-up A – Row 500m|400m B – Right quad stretch on the wall A – Row 500m|400m B – Left quad/hip flexor stretch on the wall Grab a band – 2 rounds of 10 bandy good mornings, 10 bandy side steps in each direction. (make sure to keep space in-between the feet and tension on […]
“The much anticipated 12 Days of CrossFit Southie WOD will be run today during all classes. I created this workout back in 2008. I gave this workout to Patrick Padgett in a card as a Christmas present that year and it is one of my favorite memories of our friendship, as we battled it out […]
*It’s the most wonderful time of the year! Mark your calendars..the 12 Days of CrossFit Southie will be on Tuesday 12/17. See you there!* The Gymnastics Course Seminar The Gymnastics Course is coming to CFS next month and you don’t want to miss it! We are hosting their advanced course as well as The Gymnastics […]
Weekly Strength/Benchmark Schedule – Click Here Warm-up Athlete’s Choice – Bike, Ski or Air Runner 3 Rounds :30 Hard/:30 Easy -Start at 70% effort work up to full sprint last round Then 8 – 6 – 4 Front Squat w/ 2 Second Pause Strict Press BB Roll Out Strength EMOM10 1 Thruster -Build in Weight […]
Christmas Gift Drive & Free WOD Day! ‘Tis the season for giving and helping others 🙂 Here at CFS we are running a Toy Drive to benefit The Home For Little Wanderers. The items donated to The Home’s gift drive are given to children and families who are currently being served by one of The […]
*It’s the most wonderful time of the year! Mark your calendars..the 12 Days of CrossFit Southie will be on Tuesday 12/17. See you there!* Warm-up 10 – 8 – 6 Burpee Lateral Jumps Seated Strict Press Muscle Clean *At the end of each round :30 Hollow Hold Strength EMOM12 Push-Press 1-4- 3 Reps 5-8- 2 […]