Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am – CFS

Feb 26th, 2017

Category: CrossFit

Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am – CFS

Tug Of War

Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10am separate from the 10am general CrossFit Class. These classes  meet and take place at the gym and are run by Coach Sebastian.img_0454

Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine or are you perhaps training for the Southie showdown?

Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. Various modalities will be implemented such as running, rowing, body-weight movements, airdynes and more.

This Sundays programming includes
Running drills for warmup
4 X 400m run intervals. 1:1.5 work to rest.
Followed by
4 minute rest
4 rounds of
1 minute airdyne for max calories
1 minute dubs
Rest 1 minute

The programming is not linear but consistency will assist you in performing better in WODs. These workouts are designed to enhance your training, not crush your body before your next workout. drop in anytime. All are welcome to attend. This class does not count toward your normal class schedule.


40 Calorie Row
30 Burpees
50 Kettlebell Swings (1.5,1)
30 Burpees
40 Calorie Row

Level 2- (1,0.75)
Level 1- (0.75,0.5)

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
2 Minutes Max Alt Lunges
2 Minutes Max Hollow Rocks
2 Minutes Max Burpees
2 Minutes Max Air Squats
2 Minutes Max Push Ups