Coming In Hot


Nutrition Challenge is Coming
Whether we like it or not, summer is coming to an end. While it may be hard to say goodbye to the beach weekends, barbecues and fruity cocktails, the end of summer is a perfect opportunity to dial our nutrition in and get back on track. And what better way than to do it with the help of your coaches and the support of your favorite workout buddies?! Join us for our next nutrition challenge, kicking off on Sunday, September 23rd!

This nutrition challenge is for everyone – whether you’ve never given your diet a second thought, or you’ve done several of these challenges in the past. Our goal is to educate you on how you can make healthier choices on a daily basis and properly fuel your body to crush it in the gym. This is also a great way to get involved with the community and meet other members who are also taking on the challenge.

This is NOT a strict paleo, Whole 30, or no carb diet. Instead, the focus will be on eating whole, real foods in appropriate portions and at optimal times. Yes, certain foods/drinks will be off limits for the six week challenge; but only because we want you to feel amazing and reach your goals! We will go over the ins and outs of how to incorporate your favorite foods into your diets at the right times so that you do not feel constantly restricted outside of the challenge but can still make progress.

Not convinced yet? Check out these results from our most recent 30-day challenge. These results happened in just thirty days! Imagine what you could accomplish in 6 weeks…

What You Can Expect
• Measurements, weigh-ins & photos taken at beginning & end of challenge
• Benchmark workout performed in class AND custom benchmark/goal for you tested at beginning & end of challenge
• Daily food logging & point tracking
• Meal prep container to guide appropriate portions
• Personalized feedback from Registered Dietician (at least 3 times throughout challenge)
• Weekly bonus challenges
• Advice on how transition from end of challenge to everyday life

Important Dates
Kick Off Lecture – Tuesday, September 18, 7pm
In-Body Scan – Saturday, September 22, 10am-2pm (not required but recommended!)
Baseline Measurements & Weigh-Ins – Wednesday 9/19 PM, Thursday 9/20 AM & PM, Friday 9/21 AM & PM, Saturday 9/22 AM
Benchmark Workout Testing – Wednesday, September 19 during all classes
Challenge Ends – Saturday, November 3

If you plan to participate in the challenge, please sign up here to stay in the loop on important details & information!

InBody Scan Returns to CFS – Saturday, 9/22
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, September 22! Appointments will be available from 10AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!
The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking here.
**More spots have opened up from 8:30AM-10AM. Grab yours before they are gone!**

Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

2 Rounds
Row 250m
50’ Squat Broad Jumps
5 Moon the Sky

Quad Rolling
Couch Stretch

1. Strict Press
2. Push-press

750m Row
21 Hang Squat Cleans (115,75)
500m Row
15 Hang Squat Cleans
250m Row
9 Hang Squat Cleans

Level 2 -95,65
Level 1 – 75,45 15-12-9

Coaches Note:
In the Hang Squat Clean, keep your feet in land position if possible, focus on the shrug and pulling yourself under of the barbell. Think down, not up. Pick a weight you can cycle and use that hook grip!

Extra Work
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

4:45 Conditioning
In 3 Minutes Complete
300m Run
Then Max Calorie Row
Rest 1 Minute

In 3 Minutes Complete
300m Run
Then Max Burpees
Rest 1 Minute

In 3 Minutes Complete
300m Run
Then Max Calorie Ski
Rest 1 Minute

In 3 Minutes Complete
300m Run
Then Max Calorie Bike

Rest 4 Minutes

Complete Round 2 with a 200m sandbag Run (4,3). Scale sandbag as needed.