Schedule Update – We will not be running any classes this weekend as we are hosting the Southie Showdown. Please sign up to judge/volunteer and/or come on by to cheer on the athletes.
Coming Soon: Fall Nutrition Challenge! New format!
We are excited to announce the next CFS Fall Nutrition challenge! This 6-week challenge will be PERFORMANCE based, meaning that there will be a strong emphasis on fueling properly, hydration and recovery. It will also coincide with the new CrossFit Games Open schedule, which starts in October. If you plan to take the Open seriously (or want to improve from last year), this is a great time for you to dial in your nutrition. If you are looking to lose weight, improve body composition, or just eat healthier, this challenge is also for you!
Also, back by popular demand, this one will be team-based, and participants will be assigned teams for motivation and accountability. Rules will be wellness-based without super strict guidelines to help you learn to balance social obligations, work, travel, and healthy living for the long term.
The kick-off lecture will be held at CFS on Saturday, September 28th at 11am. You wont want to miss this lecture, as we will discuss challenge guidelines, meal prep/shopping tips, recipes, and how to access the challenge group via Facebook. The challenge will officially launch on Sunday, October 6th and will end Sunday, November 17th at midnight. Be sure to bring your questions and sign up online. The challenge is $20 to participate, with all proceeds given to the winning teams. Don’t wait until the new year to take control of your diet!
If you plan to participate in the challenge, please sign up HERE to stay in the loop!
Warm-up
:30 Work/:15 Rotate
-Singles
-Scap Push Ups
-Singles Alternating Feet
-Hang Muscle Clean
-Double Unders or Attempts
-Front Rack Lunge
-Double Unders or Attempts
-Front Squat
Strength
Front Rack Lunge 25ft x5
After each set complete 5 strict pull-ups. Add weight for an extra challenge.
WOD
10-8-6-4-2
Hang Power Clean (155,105)
Thruster
60 Double Unders After Each Round
Level 3- 135|95
Level 2- 115|75
Level 1- 95|45
Conditioning 4:45PM in Southie Orange
For time:
At 00:00 For Time
2000m Row
300 Double Unders
-Both Partners can work at once
For time:
At 12:00
1 Mile Run
60 Calorie Ski
-Both partners work at once
For time:
At 24:00
3 Mile Bike
60 Burpees
-Both partners work at once
*Completing the Row, Run, and Bike is where most of your energy should be going. When you are “resting” you have a different task- double unders, burpees, and ski. While you want to work hard, it shouldn’t be to the sprint effort as you will be doing on the row, bike and run.