New Hott Fresh CFS beanies just in time for the chili weather -25 big ones at the desk while supplies last. Warm-up 1 Min Stations/No Rest Jump Rope Good Mornings Double Under Back Squats w/ Pause Double or Triple Unders Stiff Legged Deadlifts Strength Back Squat 10 Reps @ 65% 10 Reps @70% 10 Reps@ […]
Warm-up 2 Rounds 250/200m 10 Hollow Body Kips 10 Alt. Plank Ups 10 Alt. Lunges w/Twist 10 Muscle Clean & Jerks Nutrition Challenge Benchmark WOD At 0:00: Row 1000m for Time 7:00-14:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 14:00-15:00 Rest 15:00-25:00 Find 1RM Clean & Jerk Level 1 – 3-6-9 Reps […]
Warm-up Partner Up! 2:00 on/:30 Rest & Rotate Bike Ski Erg Step Ups/Box Jumps While one partner is working on the bike/ski/box, the other is accumulating as many reps as possible of: Rd 1- Inchworms Rd 2- Burps Rd 3- Burpees Switch as desired. Partner WOD 100/80 Calorie bike 50 Burpees 100 Power Snatches (75,55) […]
Weekly Strength/Benchmark Schedule – Click Here Warm-up 1 Min Jump Rope 30 Sec Shoulder Taps in High Plank 1 Min Jump Rope 30 Sec Hand Release Push Ups 1 Min Jump Rope 30 Sec Inchworms w/ Push Up 1 Min Jump Rope 30 Sec Push Ups (ADV- Clapping Push Ups) Strength Close Grip Bench Press* […]
In-Body Scan at CFS TODAY! Click here to schedule! Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, January 12! […]
“Whenever we do our platform work it is really important to work with a partner or a group of people. First, it just makes things more fun. The whole reason for coming to a group class is to work as a group. Working with someone else is a chance to get to know someone even […]
In-Body Scan at CFS this Saturday! Click here to schedule! Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, January […]
Interested in a new goal or looking for something to train for in 2019?! We have just the event for you! Join us this February for the C.R.A.S.H.-B. World Indoor Rowing Championship. Whether you hate the rower or can’t get enough of it, this event will benefit you. The 2K row is a great test […]
Warm-up Partner Up P1- Row 500m P2 – Squat therapy/efficiency *Switch WOD 1 “Jackie” 1000m Row 50 Thrusters (45,35) 30 Pull-ups Scores/Comments from Jackie Performed on 7/20/17 Scores/Comments from Jackie Performed on 8/30/16 Scores/Comments from Jackie Performed on 12/10/15 Scores/Comments from Jackie Performed on 5/7/15 Scores/Comments from Jackie Performed on 5/29/14 Rest 10 Minutes – […]
1-on-1 Movement & Mobility Screenings: Wednesday Nights! Our daily activities – work, sport and life – cause each of us to move differently. In a world where we frequently sit for long periods of times and produce repetitive movements each day, we are often left with muscular imbalances and mobility limitations. These imbalances and limitations […]