Warm-up EMOM 8 250M Row 5 of ea – I’s Y’s T’s W’s 50 Double Unders/ 100 Singles/ 40s of Double Under Attempts 5 Banded Single Arm Face Pull External Rotation & Press each side Midline Alternating Tabata 1 Single Leg V-ups* Plank Hold *ADV- V-Ups -Rest 1 Min- Alternating Tabata 2 Supermans* Bicycle […]
Warm-up EMOM 8 20 Russian Swings 20 Lateral Up & Overs 20 Plank KB Pull Throughs 14 Weighted Step Ups Mobility Box Stretching Calves Greatest Stretch Accessory E3MOM9 -Seated KB Strict Press- 10 Each Arm -Weighted Step Up Negatives: 5 Second Negative Step-Down. 5 Reps each side. *If having trouble with the negative, switch to […]
Warm-Up 2 Rounds 10 Burps* 5 Cuban Press 5 Snatch Pulls (from each position)** 5 Snap To Hollow *Round 2 – 10 BFB **Round 2 – Muscle Snatch Mobility Quad Roll Lat Stretch Hollow Rock Challenge Week 7 = 70 Hollow Rocks Strength E2MOM12 Power Snatch* 3 Reps 3 Reps 2 Reps 2 […]
Member Spotlight! We are so excited to announce Mac DeCaprio as February’s Member of the Month! Since Mac joined Crossfit Southie back when Brick closed, he has really become a staple in this community. We can always count on Mac to show up to classes – even if the gym is shutdown and it’s below […]
Warm Up Coach’s Choice Strength EMOM12 Clean and Jerk 2 Reps -Climb in weight WOD 21-18-15-12-9 Hang Cleans 115|75 Box Jumps 27|24 Level 2- 95|55 Level 1- 75|35 ADV – 27|24 inch box
CFS Dry Tri It’s about time for another CFS Event…..Social Distance Style! Row, Bike & Burpee your way through our first ever CFS Dry Tri!! Join us on Saturday February 27th the event will run from 7:00 AM to 12:00 PM. The Dry Tri is Open to the public and Free for CFS Members! There […]
Warm-up 2:00 Bike (athletes increase the speed every :30 seconds) Then 2 Rounds -10 Shoulder Activator* -10 Banded Lat Pull down in Hollow Position** -10 DB Single Arm High Pull Each Side (Round 2 DB Muscle Snatch) *MOD *Use Rings or Scap Push-Ups **Racks can be used to tie bands to for Lat Pull-Down Rig […]
Warm-up Dynamic Warm-Up in Square 30/:15 -Lateral High Knees -Butt Kickers -Ice Skaters -Duck Walk -Single Leg DL to High Kick -Up/Over The Fence -Burpee to Tuck Jump Then 4 Rounds :30/:15 Double Under or Triple Under attempts Then “Bring Sally Up” Squat Challenge with mini band Strength E2MOM14 Front Squat 5 Reps 5 Reps […]
Warm-up 3 Rounds 10 Burpees 8 Muscle Clean* 6 Strict Press 4 Inchworms *Hang – Mid Hang – Mid Shin Mobility Hamstrings Shoulder rolling Strength E2MOM12 Power Clean 3 Reps WOD 4 Rounds In 3 Minutes 12 Deadlifts 155|105 9 Hang Power Cleans 6 Shoulder to Overhead AMRAP Bar Facing Burpees Rest 1 Minute Score= […]
Warm-up 500m Row -Then- 3 Rounds 30s Work| 10s Rest -BB Bent Over Rows -BB thrusters -Plank* -Moon the sky *Scale up to a Bird Dog Plank where able Mobility Quad roll Lat Stretch Hollow Rock Challenge Week 6 = 60 Hollow Rocks WOD 1 (12 Minute Cap) “Jackie” 1000m Row 50 Thrusters 45|35 30 […]