CrossFitWOD

The Season of Giving- Help me Help Rob

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Schedule Update: There will be no babysitting this weekend. We apologize for the inconvenience! Joelle will be back next week.

Over the past 9.5 years we have been able to use our amazing community as an outlet to help others. In 2013 we were able to raise $30,000 for the Richard family after the bombings, and after Pat P’s cancer diagnosis we raised $80,000 to help relieve the burden of his medical expenses in the year before he passed. No matter the cause big or small you all step up, it makes this place even more special. 

Some of you may know that Michelle, one of my best friends, husband Rob was in a tragic accident this summer and is now paralyzed from the waist down. They have 3 young kids and Rob ran his own construction company. After the accident we were able to raise 100k through a Go Fund Me page to help assist them in paying down their mortgage and to buy them some time to figure out life on one teacher’s salary.  

Rob is super determined and refuses to surrender to his diagnosis. He has been traveling 3 times per week from Plymouth, MA up to Portsmouth, NH to go to a gym called Project Walk. They do amazing work there and Rob has been absolutely crushing it. The cost is a lot, it’s over $2000/month, but it’s what he needs right now. 

Now I am getting to the part about why I need you. Since we just acquired all of this new equipment I would like to use some of it to outfit a gym for Rob in his garage. The one thing we need to buy is a Ski Erg. With shipping Ski Ergs are about $850.00. I will be collecting donations at the desk and at the Christmas party this weekend. If you prefer Venmo please send any donations to @amygosler with the comment “For Rob”. On Saturday, December 21st we will also be doing a “dry tri”. The cost to participate will be $20 and all of the money raised will go towards the ski erg. 

Thank you for taking the time to read this! A ski erg to us is a great machine to throw into the mix, but for Rob it is really the only true adaptive piece of cardio equipment he can use. Together we can make Rob’s Christmas special and full of Ski Erg WODs! Any amount helps.

Warm-up
Partner Up!
60/50 Calorie Row as a team (athletes check clock to make sure it takes less than 4:00)

Then

P1 – 15 Wall Ball
P2 – Behind the neck Snatch grip Push Press
Switch

P1 – 10 BB Muscle Snatch
P2 – Handstand Hold
Switch

Partner WOD
2 Rounds
In 5 Minutes Complete
60/50 Calorie Row*
Then AMRAP
Handstand Push-ups

Rest 1 Minute

In 5 Minutes Complete
60/50 Calorie Row
Then AMRAP
Wallballs

Rest 1 Minute

In 5 Minutes Complete
60/50 Calorie Row
Then AMRAP
Power Snatches (115,75)

Rest 1 Minute

Level 2- 50/40 Cal Row, 95,55
Level 1- 40/30 cal row, 75,45

Handstand push-up sub- seated DB strict press

*should have a minimum of 60 seconds to accumulate reps

Extra Work
40/30 Calorie Ski
10 Sandbag Over Shoulder (140/90)
600M Run
10 Sandbag Over Shoulder
40/30 Calorie Bike
10 Sandbag Over Shoulder




Barbell Therapy

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#TBT – to Summer Days…

Schedule Update: There will be no babysitting this weekend. We apologize for the inconvenience! Joelle will be back next week.

Warm Up
Dynamic Warm Up

Strength
EMOM 8
2 Box Squats
(moderate loading)

Rest 2 mins

E2MOM 6
3 Back Squats
(challenging loading)

WOD
10 Minute AMRAP
4 Shoulder to OH (155,105)
3 Front Squats
2 Rope Climbs

Level 3- 135,95
Level 2 – 115,75, 1 Rope climb
Level 1 -95,55, 3 Pull to Stands




CFS Holiday Party This Saturday!

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Trevor & AJ – Earth Presses


CFS Annual Holiday Party!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/7 8PM-???
Location: The Social Register
401 D Street, Boston

Warm-up
Burpee breakdown
-5 Burpees
-10 Burpees with no jump
-15 burps
-20 pushups

Strength
EMOM10
Power Clean
1 Rep @90%

WOD
30 Hang Power Cleans (135/95)
25 Burpee Pull-ups
20 Hang Power Cleans
15 Burpee Pull-ups
10 Hang Power Cleans
5 Burpee Pull-ups

Level 3 (115/80)
Level 2 (95/65)
Level 1 (65/35)
ADV (155/105)

Extra Work
3 Rounds
35 Heavy Rope Double Unders or 70 Regular Rope Dubs
8/6 Bar Muscle Ups
50’ Handstand Walk
6 Squat Snatch (135/95)
3:00 Rest

ADV – 48 Heavy or 96 Regular Dubs; 75’HSW; 155/105




All In…. All The Time

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Coach Sarah – Works on Everything

Warm-up
1:00 Work/No Rest Between Stations
-Single Unders
-KB Goblet Squat with press out at the bottom
-Single Unders (alternating feet
-Uneven Alternating Push-Ups on KB
-Double Unders or attempts
-KB SA Thruster (alternate every 5)
-Double Unders or Attempts

Mobility
Calf Rolling and Stretching

Accessory
3 Rounds
1. SA Kettlebell Floor Press
10 Each Side
2. 10 KB Drags

WOD
1000m Row
80 Thrusters (45,35)
80 Double Unders
80 Kettlebell Swings (1.5,1)
1000m Row

-Each time you break your set complete 10 Push-ups.

Level 2- (35,25)(1, 0.75) 40 Double Unders
Level 1- (25,15) 5/3 Push Ups; (0.75, 0.5) 120 singles

Running Sub-
1000m Ski
1.5m/1.25 Bike

*The thrusters should be with an empty bb. Scale to a weight that you can do at least 20 unbroken.

Extra Work
4 Rounds
100M Farmer’s Carry (2/1.5)
10 Plated Hip Extension (15/10)

*Carries should be as heavy as possible while still able to complete 50m without resting
*Add Plate to hip extension if able




Tree Topper

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Elliott & Adam – Couplah STUDS

New Schedule Updates beginning Monday 12/1
This upcoming week we’re kicking off some new schedule changes, including the addition of our CTX “Conquer and Thrive” class! This class is very similar to Sebastian’s VO2 Max class on Sunday – no heavy barbells or high skill gymnastics, lots of conditioning intervals and high-rep weightlifting with dumbbells, kettlebells, etc.! You can find a list of our class changes below and to review our full schedule please click HERE.

Monday – Friday – 6AM Crossfit will take place in The Southie Green Toaster area
Monday – Friday – 6AM CTX “Conquer and Thrive” (formally B/X) in Southie Orange
Monday – Thursday – 6:30PM CTX in Southie Orange. There will be no 6:30PM Crossfit Class going forward

Warm-up
2 Rounds
:45 Work/:15 Rest/Rotate
-Bike
-Single Leg Touchdown on Box
-10 Shoulder Activators into Strict Toes to Bar Or Leg Raises in remaining time (Round 2 Around the World)

Mobility
Hamstring Rolling on the Box

Strength
EMOM16
Odd- Deadlift 3 Reps @75-80%
Even- Seated Box Jump 3 Reps add weight if able

WOD
15 Minute AMRAP
10 Toes to Bar
10 Box Jump
10 Double Kettlebell Lunges (1.5,1)
10/8 Calorie Bike

Level 2- 40,25, single KB (1.5,1),
Level 1- (1,0.75)

Extra Work
3 Rounds
3:00 Clock
25 GHD Sit Ups
3/2 Rope Climb in remaining time
AMRAP Strict Handstand Push Up
1:00 Rest

ADV – 5 rounds/30 GHD/4/3 Rope Climb

*Should have 1:00 to work on Handstand push ups




The Nice List

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Carrie

Weekly Strength/Benchmark Schedule – Click Here

New Schedule Updates beginning Monday 12/1
This upcoming week we’re kicking off some new schedule changes, including the addition of our CTX “Conquer and Thrive” class! This class is very similar to Sebastian’s VO2 Max class on Sunday – no heavy barbells or high skill gymnastics, lots of conditioning intervals and high-rep weightlifting with dumbbells, kettlebells, etc.! You can find a list of our class changes below and to review our full schedule please click HERE.

Monday – Friday – 6AM Crossfit will take place in The Southie Green Toaster area
Monday – Friday – 6AM CTX “Conquer and Thrive” (formally B/X) in Southie Orange
Monday – Thursday – 6:30PM CTX in Southie Orange. There will be no 6:30PM Crossfit Class going forward.

Warm-up
2 Rounds
:30 Work/:10 Rest and Rotate
-Toes Taps on Med Ball
-Hamstring Curl on Med ball
-Med Ball Cross Chop Left Side
-Med Ball Cross Chop Right Side

Strength
EMOM10
Overhead Squat
-2 Reps

WOD
30-20-10
Alternating DB Snatches (50,35)
Wallballs

Level 2- 40,25
Level 1- 30,15

CTX – Endurance
10AM in Southie Orange

9 Minutes / Station
2 Minutes rest

RUN
25 SA KB OH Squats (es)
AMRAP
0.13 Run
8 Hang KB Snatches (es)
30 Hollow Rocks

BIKE
50 DB Bench Press
AMRAP
25/20 Cals Bike (air dyne)
8 Pistols (e.s)(from bench or freestanding)
10 Weighted Bench Dip
(DB In Lap Or between legs)

ROW
50 KB SDHP
AMRAP
20/15 Cals Row
8 DB Plank Rows (es)
10 Double DB Bicep Curls

SKI
50 Lying Tricep Extensions
AMRAP
20/15 Cals Ski
8 Double DB Front Raises
10 Bent Over Rev. DB Flyes

At Home WOD
AMRAP: 10
7 Burpees
14 Air Squats
28 Russian Twists




New Class Schedule Updates

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Saturdays are for Sweating

Schedule Update
Today -Saturday 11/30 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Oly at 11AM, Intro at 12pm. No Mobility.  Babysitting is on!
Sunday 11/31 – Normal Schedule

New Schedule Updates beginning Monday 12/1
This upcoming week we’re kicking off some new schedule changes, including the addition of our CTX “Conquer and Thrive” class! This class is very similar to Sebastian’s VO2 Max class on Sunday – no heavy barbells or high skill gymnastics, lots of conditioning intervals and high-rep weightlifting with dumbbells, kettlebells, etc.! You can find a list of our class changes below and to review our full schedule please click HERE.

Monday – Friday – 6AM Crossfit will take place in The Southie Green Toaster area
Monday – Friday – 6AM CTX “Conquer and Thrive” (formally B/X) in Southie Orange
Monday – Thursday – 6:30PM CTX in Southie Orange Only, there will be no 6:30PM Crossfit Class going forward.

Warm Up
Row Lotto
Just Legs – 125m
Every M +/- = Activators
Just Arms – 125m
Every M +/- = Plank Ups
Legs & Arms – 250m
Every M +/- = Moon The Sky

Then try 20 Strong Pulls for Cals

Skill
Rowing Technique

Midline
Tabata Hollow Rocks
-10s Rest= superman hold

WOD
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20 Pulls on the Rower

Score= total calories rowed

Coaches Note – Focus on putting your max effort into the 20 pulls each time. Reach in with the chest up, drive strong with the legs, lean and rip it. Take 2x the amount of time on the way back in for the recovery.

Extra Work
Work up to a heavy weight for the complex:
3 Power Clans
3 Front Squats
3 STOH

 




Southie Holiday Happenings!

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Tony

Turkey Day Schedule – Gooble, Gooble, Gooble, Gooble……
Friday 11/29 – 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM
Saturday 11/30 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Oly at 11AM, Intro at 12pm. No Mobility.  Babysitting is on!
Sunday 11/31 – Normal Schedule

Holiday Happenings!
Check out the events we have in store for you all next month! Don’t miss out on some of the best events of the year! For more on our upcoming events CLICK HERE


CFS Annual Holiday Party!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/7 8PM-???
Location: The Social Register
401 D Street, Boston

Christmas Toy Drive & Free WOD Day!
‘Tis the season for giving and helping others 🙂 Here at CFS we are running a Toy Drive to benefit The Home For Little Wanderers. The items donated to The Home’s gift drive are given to children and families who are currently being served by one of The Home’s more than 20 programs. All donations are given to local children in The Boston Area! You can visit the Programs section of The Home For Little Wanderers website to learn more about the types of services they provide. You can check out the list for most needed items below. We are accepting donations until Sunday December 17th, there will be a box by the front desk to leave any items in. Thank you in advance!


Bring A Toy & Break A Sweat!
Saturday December 14th we are hosting a special Free WOD day to help with our toy drive. All are welcome, whether you know a current member or not. Members Bring your friends and family in for a great beginner friendly work out! Friends, please bring an unwrapped toy or any item from the list below to take class. We’re so excited to help these local children out and we hope you’ll join us!

 

Yulefest 5K!
Don’t miss out on another epic Sunday Runday Funday!!! Team Southie Slay Riders are hitting the streets of Cambridge again to run the Yulefest 5K for the 4th year in a ROW! This is a fun and festive race with a great after party. Grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team! We typically have 60+ runners every year representing CFS. Let’s continue on with another great turnout! We’re currently up to 45 runners and have scored the free VIP Tent with a team’s supply of beer and food, post race!!
Date/Time: Sunday, 12/15 9:30AM
Location: Harvard Square
Registration Link HERE

Warm-up
7:00 AMRAP
15/12 Calorie Bike or Ski
5 Rope Knees To Elbow
10 Hang Muscle Snatch
5 Barbell Roll Out
10 Front Squat

Strength
E2MOM12
Power Snatch
3 Reps @ 80%

WOD
21-15-9
Hang Power Snatch 115|75
Thruster
3 Rope Climbs after Each Round

Level 2- 95|55, 1 Rope Climb after every round
Level 1- 75|35

Extra Work
42-30-18
Cals Ski
GHD Sit Up

Scaled –
42 Cals Ski
21 GHD
30 Cals SKi
15 GHD
18 Cals Ski
9 GHD

 




Happy Thanksgiving!

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#TBT – 2016 YuleFest 5k Run

Turkey Day Schedule – Gooble, Gooble, Gooble, Gooble……
Thursday 11/28 – ThanksGiving – 8am and 9am only. Goose will be hitting the WOD at 7am if anyone wants to hit it early non-coached.
Friday 11/29 – 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM
Saturday 11/30 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Oly at 11AM, Intro at 12pm. No Mobility.  Babysitting is on.
Sunday 11/31 – Normal Schedule

Warm Up
2 Rounds
:30 work/rest
-High Knees
-Mountain Climbers
-Burpees
-Jumping Squats
-Push Ups

Thanksgiving WOD
1000m Row (Switching every 250m)
1200m Running (switching every 200m)
100 Burpees
100 Kettlebell Swings 1.5|1
100 Box Jumps
100 Double Unders
1200m Running (Switching every 200m)
1000m Rowing (Switching every 250m)

Level 2 – 75 Reps
Level 1 -50 Reps




Holiday Health Tips!

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Dylan

Turkey Day Schedule – Gooble, Gooble, Gooble, Gooble……
Wednesday 11/27 – 5:30AM, 6AM, 6:30AM, 7AM, 9AM, 11AM, 12PM, OPEN GYM FROM 1-4, 4PM, 5PM, 6PM, No Oly Class.
Thursday 11/28 – ThanksGiving – 8am and 9am only. Goose will be hitting the WOD at 7am if anyone wants to hit it early non-coached.
Friday 11/29 – 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM
Saturday 11/30 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Intro at 12pm. No Mobility.  Babysitting is on!
Sunday 11/31 – Normal Schedule

The Holiday Season is Upon Us! Here are few Tips on How To Stay On Track This Year!
By: Coach Michelle & Coach D

1. Reel It In. The holiday season isn’t just about your favorite foods. Start some new traditions with your family and loved ones. For example once your Thanksgiving day meal is over leave the food table and hang out somewhere else with your company. Bring a new board or card game to play, go outside for a game of football or a walk around the block.
Once the day is over reel it in. Out of the 38 days between Thanksgiving and New Years try to remember that Thanksgiving is only ONE of those days, just as your work holiday party is only ONE of those nights. Don’t let those special occasions take over the whole month. Enjoy and savor your favorite Thanksgiving Day food and leave it at that.

2. Meal Prep. So many people dread these two words and say “but I don’t have time.” Everyone has an hour. And if you really feel crunched for time, try a healthy meal delivery company or a grocery delivery service like Instacart. Meal prep is SO important. Keep it simple. A quick google search turns up tons of healthy, quick crockpot recipes that require very little skill or time. Overnight oats are a great go-to breakfast or snack that takes minutes to prepare. Even making one or two healthy meals for the week will make a difference. Frozen vegetables, uncooked lean turkey patties, chicken sausage, and pre-cooked and cut sweet potatoes are all easy, healthy food items that take minutes to whip up.

3. Stay Active. Now is not the time to stop going to the gym, and it is a great time to pick up a new fitness routine. Get out and walk during lunch breaks and track your steps for accountability. Get a fitbit or download a wellness app onto your iPhone. ALWAYS take the stairs, and park further away when holiday shopping.

Can’t make it to the gym? Body weight workouts are very effective if you are pressed for time. We have a variety of “At Home Wods” that can be done anywhere. If you are traveling, check out local gyms, search for safe running or walking routes, and find ways to stay active. Get family members to go for walks to break up meals. Listen to some podcasts to get a break. Read: Best 42 Podcasts and 50 Ways to Walk More.

Clapping Push-Ups…..No Equipment Required!

4. Stay hydrated and limit alcohol intake. This is one of the hardest things for most people. Booze is everywhere this time of year. Your body has no use for it nutritionally; it turns to sugar and is stored as fat, leaves you dehydrated, and leads to poor late night diet choices. Eating healthy and working out all week will not undo the damages of binge drinking every weekend, and yes, it will eventually catch up to you. This is not saying never drink again; just pick your battles.
If and when you do drink, choose something lower in calories and sugar (vodka soda with a splash of juice, light beer, red wine, etc.). Stay away from mixed drinks, and make sure to drink lots of water. Read: Healthy Water Alternatives and Bottoms Up: Choosing Healthier Drinks.

5. PORTION CONTROL. When attending holiday parties, try to make most of your plate vegetables, the other quarter lean protein (think grilled, baked, broiled), and the last quarter whole grains or starchy veggies. All the fiber from the veggies will help keep you full and satisfied and will help with sugar cravings. If you are surrounded by all your favorite treats, this will also help prevent you from overeating.

When it comes to desserts, try to pick one or two treats that you just cannot live without, get a small portion, and really enjoy it. You can also make a healthy dessert or side to share so you know there will be at least one healthier option. People will also appreciate having a healthier option amidst a sea of unhealthy ones.

Warm-up
5 Rounds
:30 hard/:30 easy
Bike, Ski, Row, Runner
(athlete’s choice)

Strength
E2MOM16
2 Front Squat
Set 1-4= 80-85%
Set 5-7= 85-90%
Set 8= 95%

WOD
30 Wallballs 20|14
15 Deadlifts 275|185
24 Wallballs
12 Deadlifts
18 Wallballs
9 Deadlifts

Level 3- 225|155
Level 2- 185|125
Level 1- 135|95

Extra Work
AMRAP 10
Strict Cindy

ADV – add a vest




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