CrossFitWOD

4th of July Schedule Updates & Babysitting is Back!

Publish on Comments(0)

Med Ball FUN

*Schedule Update* Babysitting is back today

*4th of July Schedule UPDATE*
Wed July 3rd – Normal morning and afternoon schedule. In the evening we will be running All Levels Classes in Southie Green only with classes at 3, 4, 5 & 6pm. There will no 7pm class and no PM classes in Orange.
Thurs July 4th – 9 & 10am classes only. Go America!
Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.

Reebok Shopping Opportunity
Looking to get your hands on the new Nanos or freshen up that summer wardrobe? Well, you’re in luck! Reebok has invited us to shop in their Boston store for 50% off of EVERYTHING! You can take advantage of this invite up until July 12th. Just show the invite below at check out. Happy Shopping!!

Warm-up
1:00 on/:15 off
-Burpees
-Muscle Snatches
-Lateral Up & Overs
-Barbell Roll outs
-Active Pull Up Hang

*Partner up and share 1 barbell/1 box per team.

WOD
“Hope”
Three rounds of:
Burpees
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to the next station immediately for a good score. One point is given for each rep.

Scaled – (55/35)

*Coaches Tip* – keeping a running total of reps each round and write down your total during your 1 minute rest instead of wasting time in-between exercises!

Hope Results/Comments 7/11/17

WOD 2/Extra Work
3 Options*
Work up to a heavy Power Snatch for 3 reps
15 minutes of HS/HS walking practice
3 – 200m shuttle runs




Simple…NOT Easy.

Publish on Comments(0)

Southie On The Beach Volleyball!
Join us for an awesome day of fun in the sun! We’re setting up for our 3rd year of Beach Volleyball! Come by for some friendly competition! We’ll also have corn-hole and spike ball, or just come by to chill with us and enjoy this summer weather! Volleyball teams are made on the fly. For more information check out our Facebook Invite HERE

*If the weather is rainy we will move the outing to Southie Bowl at Noon…which is always a great time! Either way plan on spending the day with us!! Updates will be posted on Facebook and Instagram!


Date/Time: Sunday, June 30th/11:00AM start
Location: Carson Beach in Southie
Cost: FREE

Warm-up
2 Rounds
:40 on/:20 off
100m Run*
Seated Barbell Strict Press**
Good Mornings
*ADV- 200m Sprint

Strength
E2MOM12
Elevator Front Squat (Pause halfway up and re-squat)
2 Reps

WOD
1200m Run
30 Handstand Push-ups
50 Deadlifts (185,125)

Level 1- 30 Push Ups (115, 75)
Level 2- 20 Handstand Push Ups or 50 Regular Push Ups (115, 105)
ADV- Strict HSPU, (225,155)

Extra Work
20 Bench (165/105
30 C2B
40 Push Ups
30 C2b
20 Bench




Free WOD Day Today!

Publish on Comments(0)

BRING YOUR FRIENDS

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening TODAY! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun with Coach Dale!

Member Referral Bonus If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.

Reebok Nan0-9 Try On!
Check out the new Nano 9s with us This Thursday the 27th! Reebok will be in the house with their latest and greatest Nano! Earn a free raffle entry just for trying on a pair! Reebok will issue one gift card for each class from 11-8PM. There will also be one grand prize of an Unlimited month at Crossfit Southie, courtesy of Reebok!

Warm Up
Outside Dynamic Warm Up Fun!

Come inside, go over biking technique. One time through:
P1- 10/8 Cal Bike
P2- Plank Hold
Switch

Bring a Friend Day WOD
100/80 Calorie Bike
100 Sit-ups while Partner holds a plank
100 Wallballs
100 Kettlebell Swings (1.5,1)

Run 200m with your partner after each exercise.

ADV (2,1.5) Swings while partner hangs from the pull-up bar, wallballs while partner holds a wall-sit
Level 2- 1, 0.75
Level 1- 0.75,0.5 70
Newbs – 100m runs; 80 reps and 80/60 on the bike

Conditioning 4:45PM in Southie Orange
Every 4 Minutes for 20 Minutes
500m Row

Rest 5 Minutes

Every 3 Minutes for 15 Minutes
0.6 Mile Bike

*Report fastest and slowest splits. It should start at a 90- 95% pace. Do not crush yourself on the first sprint!




Reebok Nano-9 Try On This Thursday!

Publish on Comments(0)

Gerry – Sticking the Landing

Reebok Nan0-9 Try On!
Check out the new Nano 9s with us This Thursday the 27th! Reebok will be in the house with their latest and greatest Nano! Earn a free raffle entry just for trying on a pair! Reebok will issue one gift card for each class from 11-8PM. There will also be one grand prize of an Unlimited month at Crossfit Southie, courtesy of Reebok!

Warm-up
In 90 Seconds
30 Double Unders
Then AMRAP Cuban Press
Rest :30

In 90 Seconds
30 Double Unders
AMRAP Seated Leg Extended Wall Angels
Rest :30

In 90 Seconds
30 Double Unders
AMRAP Is, Ys & Ts

Strength
E3MOM15
5 Overhead Squats @ 70%-80%
*Climb in weight throughout the 5 sets

WOD
7 Rounds
5 Hang Squat Snatches (95,65)
30 Double Unders

Level 2- 75,50, 5 Reps, 15 double unders
Level 1- 50,35, Hang power snatch
ADV – 115/80; Heavy Rope

Extra Work
Air Runner
10 min easy
8 min moderate
6 mod/fast
2 min walk/easy
4 min fast

*Sub ski where necessary




July Boot Camp Registration!

Publish on Comments(0)

Bobbi

July Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Keep your fitness routine going this summer with our July Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Warm-up
5 Min AMRAP
5 Step Ups (per leg)
5 Scap Pull Ups
5 Burpees to target
5 Strict Toes to Bar or Leg Raises

*After round 1, scale up scap pull ups to strict pull ups if able.

Strength
E2MOM8
5 Seated DB/KB Strict press

Immediately into…

E2MOM8
2 Push-press

-Sit on boxes for the strict press
-Set up push-press between seated press

WOD
15 Minute AMRAP
15 Box Jumps
15 Pull-ups
15 Burpees
15 Toes to Bar

Level 1 – 10 Reps
T2B Sub= 20 abmat sit-ups

Extra Work
100’ DB Front Rack Lunge
20 Stone Over Shoulder (140/90)
100’ DB Front Rack Lunge




Southie On The Beach Event This Sunday!

Publish on Comments(0)

Joel

Southie On The Beach Volleyball!
Join us for an awesome day of fun in the sun! We’re setting up for our 3rd year of Beach Volleyball! Come by for some friendly competition! We’ll also have corn-hole and spike ball, or just come by to chill with us and enjoy this summer weather! Volleyball teams are made on the fly. For more information check out our Facebook Invite HERE


Date/Time: Sunday, June 30th/9:30AM start
Location: Carson Beach in Southie
Cost: FREE

Warm Up
With a partner,
1500m Row
(Switching every 250m)
*Non-rowing partner must be holding active squat.

Mobility
Adductor Rolling and Stretching

WOD
Row 2,000 meters
21 Cleans (135,95)
15 Thrusters
Row 1,000 meters
15 Cleans
12 Thrusters
Row 500 meters
9 Cleans
9 Thrusters

WOD Credit- Crossfit.com

Level 2- (115,75)
Level 1- (95,55), 1000, 750, 500

Extra Work
3 Rounds
AMRAP 3
20 GHD
20 Abmat Sit Up
AMRAP T2B

REST 3 MINS

ADV – 4 Rounds. 25 Each

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
For Time
70/60 Calorie Row
50/40 Calorie Bike
40 Burpees Over the Rower
40/30 Calorie Ski Erg

E5MOM
X Distance Run




Weekend Vibes

Publish on Comments(0)

Coach Andrea – Weekend Vibes!

Benchmark/Strength Schedule – Click Here

Warm-up
EMOM 6
10/8 Calorie Bike
50’ Walking Lunge (unweighted)
50’ Plank Drag on Sliders

Strength
Back Rack Lunge
6 x 25’

WOD
40-30-20-10
Calorie Bike
Push-up

Ladies RX Version- 30-25-15-10 (80 total reps)
Level 2- 25-20-15-10
Level 1- 20-15-10-5

*Row/Ski Sub = +10 cals – we’re rowing Monday so best to SKI if possible

CFS Endurance Sunday – Southie Orange 10AM

Endurance WOD
Each Station, AMRAP 12 w/ E3MOM RUN 200m
Rest 3 minutes between stations.

Station 1
250/200m Row
60 Dubs
30 Air squats

Station 2
250/200m Ski
20 KB SDHP
10 KB Rev. Lunges

Station 3
15/10 Cals Bike
10 Lateral Burpees over parallette
15 MB Knee Tucks

At Home WOD
AMRAP: 20
20 Burpees
30 Sit Ups
40 Air Squats
50 Jumping Jacks

then

Foam Roll Hips and Thighs – 2:00 x Side
Downward Dog – 2:00 Total
Alternating Scorpions – 20 Reps




Assortment of Stones – No Babysitting Today

Publish on Comments(0)

Joe

No babysitting today.  Joelle is on vacation.  Babysitting will resume Next Saturday, June 29th.

Warm-up
Grab a heavy KB (2/1.5)

0:45 on: 015 rotate
Burpees
Ring Rows
Kb Stiff Legged Deadlifts
Inchworms
Burpees
Pull Up Hang
Heavy Russian Swings
Downward Dog

Skills
Rope Climbs
Stones

Mobility
Forearms

WOD
4 Rounds
535m Run (1 loop)
3 Rope Climbs
Sandbag over the Shoulder (140,90)*
(10-8-6-4)

*scale stones to assorted weights
Level 3- 2 Rope climbs
Level 2- 1 rope climb/10 ft climb?
Level 1- 5 Strict Pull-ups/10 ring rows?
ADV – Short Rope; (190/120)

Extra Work
12-9-6
Front Squat 185/125
Handstand walk 75’ after each set

Scale to 155/105 and
HS to 50’, 25’ or 4 Wall Climbs




Girls Gone Wild Relay Event Tonight & Post WOD Social!

Publish on Comments(0)

Bethany – No one works harder .

Girls Gone Wild – Friday June 21st from 6-8PM**Teams have been announced. You can still register by clicking the link below. If you miss registration come in we will fit you in a heat!
Join us for a great night dedicated to a few of our Crossfit Girl Benchmarks! Athletes will be on Co-Ed Teams of 5 including scaled, intermediate and RX athletes! Girls Gone Wild will be run in a relay style! Each athlete will perform one of the Classic Crossfit Girl WODs listed below. There will be scaling options for each WOD. We will make your teams and you will decide together which athlete will take on which girl. All are encouraged and welcome to throwdown! To register please fill out THIS FORM

* There will still be GENERAL CLASSES at 4 and 5pm this night. The 6 and 7pm classes will be cancelled. All are encouraged to come in. If you miss registration, come in anyway we will fit you in!

Teams of 5 Relay. Teammates must tag before proceeding on to the next portion of the workout.
*We will also have an advance option for smaller teams that would like to take on two or more girl WODS!

Be Sure to Join us after for some Post-WOD celebrating at Shenannigans in Southie!

“Jackie”
1K Row
50 Thrusters (45/35)
30 Pull Ups

Intermediate – 35/25; 25 Pull Ups
Scaled – 750m Row; 30 Thrusters, 30 Jumping Pull Ups

“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

Intermediate – 15-12-9
Scaled – (65/35); Jumping Pull-Ups

“Karen”
150 Wall Ball (20/14)
Men – 10ft target
Women – 9ft target

Intermediate – (14/10)
Scaled – (14/10) 100 Reps

“Grace”
30 Clean and Jerks (135/95)

Intermediate – (95/65)
Scaled – (65/35)

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-Ups

Intermediate – (185/125) 15-12-9
Scaled – (135/95) Hand Release Push-Ups

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Warm-up
2 Rounds
:40 on/:20 off
Ski Erg
Shoot Throughs on Parallettes (include a push up and a dip)
Muscle Snatch
Weighted Wall Sit*

*Perform wall sit holding medball at chest.
ADV – Hold away from chest w/ arms extended.

Skill
L-Sit

Alternating Tabata
L-sit hold
Plank Hold

WOD
Tabata Stations
20s work:10s Rest
Wallballs
Power Snatches (75,55)
Burpees
Ski Erg
Level 2- 65,45
Level 1- 55,35

Extra Work
80 T2b
5 Deadlifts (275/185) every time you break

Scaled – (255/155); 60 reps
ADV – (315/225); 120 reps




Free WOD Day Next Thursday!

Publish on Comments(0)

#TBT – SUPER Throw Back. Tell us What You Remember!!!!

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Next week will be your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening next Thursday, June 27th! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun With Friends

Member Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

3-Month Summer Special! ($150 Savings!)
Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week! You can register by clicking HERE

*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!

Warm Up
4 Rounds
:20 on/:10 off
Double Unders
L-Sit or Ring Support

Strength
EMOM8
5 Single Leg Deadlifts – movement demo
(RDL with BB)
Odd- Left Leg
Even- Right Leg

Rest 2 Minutes

E2MOM8
2 Sumo Deadlifts – movement demo

WOD
3 Rounds
In 4 Minutes Complete
25 Kettlebell Swings (2,1.5)
10 Ring Dips
Then AMRAP Double Unders
Rest 1 Minute

Level 2 – 1.5,1
Level 1 -1,0.75, Single Unders
ADV – 5/3 Muscle-ups;

Conditioning 4:45PM in Southie Orange
“Jerry”
1 Mile Run
2000m Row
1 Mile Run