CrossFitWOD

EMOM Interrupted

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Heather

Warm-up
Tabata Jump Rope

Then
2 Rounds
50’ Monster Walk
25’ Bandy Side Steps (each way)

Mobility
Adductor Rolling

Strength
EMOM 15
1. 5 Back Squats @70-75%
2. 1 Front Squat @BS weight
3. Rest

WOD
30 Squat Cleans (155,105)
*EMOM- 30 Double Unders

Level 3- 135,95
Level 2 – 115,75, 15 Double Unders
Level 1 – 95,55, 30 singles
ADV – 185, 125

Extra Work
27-21-15-9
Assault Bike
Toes 2 Bar




Accessory to the Crime

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KC – Cheeesin’ on those Plate Runs!

Spring Nutrition Challenge Kicks off May 28th!
Are you looking for a simple yet effective way to jumpstart your nutrition goals before summer is in full swing? Look no further! We are excited to launch a new nutrition challenge beginning on Tuesday, May 28th (after MDW!), through June 25th (before July 4th festivities!).

The rules and tracking of this challenge will not be as strict as past challenges; however, the goal remains the same: fuel our body with as many whole, healthy foods as possible and develop as many healthy, sustainable practices outside of the gym as possible.

Everyone can benefit from this challenge! Whether you are brand new to CrossFit & nutrition, or if you are a nutrition challenge veteran, we encourage you to sign up! If you are interested in participating, please click HERE.

Important Dates:
Saturday, May 18th @ 11AM: Introductory Lecture w/ Coach Michelle Boutet, RD
Week of May 19th: Weigh-ins & Benchmark Workouts
Tuesday, May 28th: Challenge Begins!
Week of June 23rd: Weigh-ins & Benchmark Workouts Retest
Tuesday, June 25th: Challenge Ends!

Warm-up
Every :90 for 6 minutes
200m Run
5 Burpees to Target + 5 Strict Pull Ups or Ring Rows

Accessory
3×10
KB Floor Press
KB Russian Twist
KB Reverse Lunge
KB Glute Bridge

WOD
5 Rounds
400m Run
10 Burpee Pull-ups

Level 2- 7 Burpee Pull-ups
Level 1- 4 rounds, 300m, 7 burpee pull-ups
ADV – 5 Burpee Bar Muscle Ups & 5 Burpee Pull Ups each round

Extra Work
2 Rounds
12-9-6
Sandbag Clean (140/90)
Bench Press (165/105)
Rest 5 Minutes between rounds

Boot Camp/Conditioning
(6:30AM in Southie Green/4:45PM in Southie Orange)
30s work:30s Rest x5 Then Rotate
1. Double Unders
2. Ski
3. Burpee Box jumps/step-ups
4. Run (100m Sprint if outside
5. Bike




Train the Weak to Become Strong

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Jill

Benchmark/Strength Schedule – Click Here

Warm-up
Run 1 Loop
Then 2 Rounds
50’ Plank Drag w/ Sliders
10 V-Ups
5 Inchworms w/ Pushup

Strength
Strict Press
5-5-5-5-5

WOD
10 Minute AMRAP
5 Shoulder to Overhead (115,75)
6 Toes to Bar
7 Box Jump overs

Level 2- 95,55
Level 1- 75,35
ADV- 60,40lb DBs

CFS Endurance Sunday – Southie Orange 10AM
Sprint Wod
Run – 4 x 200m
Partner Endurance WOD
(One partner works at a time – divide reps anyway)
60-40-20
Bike (F/F 50-30-10) (M/F 55-35-15)
Ski (F/F 50-30-10) (M/F 55-35-15)
V-Ups
Box Jumps

*Every 90 Seconds 5 Burpees as a team

At Home WOD
Tabata: Air Squats
Rest 1:00
Tabata: Sit Ups
Rest 1:00
Tabata: Burpees

then

Foam Roll Quads – 2:00 x Side
Couch Stretch – 2:00 x Side
20 Arm Circles x Direction




In-House Throwdown!!!

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This is Our Home – and Our Family

In-House Throwdown is TODAY! All classes cancelled.
Just a reminder, there will be no regularly scheduled classes on Saturday due to the In-House Throwdown. No early morning Open Gym 6-8AM, no babysitting and no oly class. Southie Orange will be open for 8AM-1PM for Open Gym, so even if you are not competing, come on down to get a workout in and cheer on your friends!

Schedule of Events:
8:00-8:30AM Athlete Check-In
8:30AM WOD Briefing
9:00AM 1st Heat Kicks Off
9:45AM Watch Goose, Daniela & Brian Throw Down in Age Online Qualifier
1:00PM Competition ends, BBQ begins!

For a full description of the events, click here. To see heat times & lane assignments, click here.

We will have some burgers & dogs to throw on the grill, and some beers and seltzers. Please feel free to bring any specific drinks you like. Extra side dishes and desserts are always appreciated! 🙂

**The celebration will continue that night with a “Post Post Throwdown Social!” Meet us at Tom English’s in Southie anytime after 7PM!! There will be darts, pool, touch tunes and a guaranteed great night with your southie crew! *Please note Tom English’s is Cash ONLY!

Parking Reminder – Please DO NOT park anywhere along the CFS building tomorrow during the Throwdown. We need all doors and this space to be clear for the running event and for post-throwdown festitivies. As always, street parking and parking against the brick wall are fair game!




April Member Achievements!

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Dan – American KB Swing

In-House Throwdown is THIS SATURDAY!
Just a reminder, there will be no regularly scheduled classes on Saturday due to the In-House Throwdown. No early morning Open Gym 6-8AM, no babysitting and no oly class. Southie Orange will be open for 8AM-1PM for Open Gym, so even if you are not competing, come on down to get a workout in and cheer on your friends!

Schedule of Events for Saturday:
8:00-8:30AM Athlete Check-In
8:30AM WOD Briefing
9:00AM 1st Heat Kicks Off
9:45AM Watch Goose, Daniela & Brian Throw Down in Age Online Qualifier
1:00PM Competition ends, BBQ begins!

For a full description of the events, click here. To see heat times & lane assignments, click here.

April Achievements!
We love to celebrate your accomplishments! Check out your Achievements from the last month below! If we missed any please comment and tell us about it! Keep up the great work and don’t forget to start putting those May Achievements on the board! This is also a great time to check in with your Monthly Goals to the left of the Achievement board as well! Warm-up
500m Row Then
2 Rounds :30 on/:10 off
1. Russian Swings
2. Single Arm Kettlebell Thrusters (Right Side)
3. Single Arm Kettlebell Thrusters (Left Side)

Mobility
Quad Rolling
Couch Stretch

Strength
E2MOM10 2 Front Squats @ 90% *Perform these as straight sets. Complete 2-3 warm-up sets before the clock starts.

WOD
1000m Row
40 Wallballs
50 Kettlebell Swings (1.5,1)
40 Wallballs
1000m Row

Level 2- (1,0.75)
Level 1- 750m Row-25 wallballs- 30 KB swings-25 wallballs-750m Row

Extra Work
20 Power Snatch (135/95)
20 Clean and Jerk (185/125)
20 Bar Muscle Ups

ADV – 30 reps each
Scaled – (115/80) (155/105)




Summer is Coming… Nutrition Challenge Time!

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#TBT – Summertime!

*Schedule Reminder: There will be no regularly scheduled classes on Saturday, no babysitting and no early open gym from 6-8am due to the In-House Throwdown. Southie Orange will be Open from 8-1 for Open gym and we will post a WOD so even if you are not participating, come on down get a workout in and then cheer on your friends and watch all the action!*

Spring Nutrition Challenge Kicks off May 28th!
Are you looking for a simple yet effective way to jumpstart your nutrition goals before summer is in full swing? Look no further! We are excited to launch a new nutrition challenge beginning on Tuesday, May 28th (after MDW!), through June 25th (before July 4th festivities!).

The rules and tracking of this challenge will not be as strict as past challenges; however, the goal remains the same: fuel our body with as many whole, healthy foods as possible and develop as many healthy, sustainable practices outside of the gym as possible.

Everyone can benefit from this challenge! Whether you are brand new to CrossFit & nutrition, or if you are a nutrition challenge veteran, we encourage you to sign up! If you are interested in participating, please click HERE.

Important Dates:
Saturday, May 18th @ 11AM: Introductory Lecture w/ Coach Michelle Boutet, RD
Week of May 19th: Weigh-ins & Benchmark Workouts
Tuesday, May 28th: Challenge Begins!
Week of June 23rd: Weigh-ins & Benchmark Workouts Retest
Tuesday, June 25th: Challenge Ends!

In-House Throwdown is THIS SATURDAY!
Just a reminder, there will be no regularly scheduled classes on Saturday due to the In-House Throwdown. No early morning Open Gym 6-8AM, no babysitting and no oly class. Southie Orange will be open for 8AM-1PM for Open Gym, so even if you are not competing, come on down to get a workout in and cheer on your friends!

Schedule of Events for Saturday:
8:00-8:30AM Athlete Check-In
8:30AM WOD Briefing
9:00AM 1st Heat Kicks Off
9:45AM Watch Goose, Daniela & Brian Throw Down in Age Online Qualifier
1:00PM Competition ends, BBQ begins!

For a full description of the events, click here. To see heat times & lane assignments, click here.

Warm Up
Dynamic Warm Up

Mobility
Thoracic Rolling

Strength
EMOM10
1 Power Snatch
1 Squat Snatch

WOD
12 Minute AMRAP
5 Overhead Squat (115,75)
7 Chest to Bar Pull-ups
9 Box Jump Overs

Level 2- 95,55,
Level 1 – 65,35, chin over bar

Conditioning 4:45 in Southie Orange
In 10 Minutes Complete
1000m Row
800m Run
Then AMRAP
Calories on the Bike

Rest 2 Minutes

In 8 Minutes Complete
750m Row
600m run
Then AMRAP
Calories on the Bike

Rest 2 Minutes

In 6 Minutes Complete
500m Row
400m Run
Calories on the Bike




Mental Toughness

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Joe – Intense FOCUS

Mental Toughness
Round 4 of a 5 round WOD: legs, hurting; heart, pounding; lungs, exploding; fatigue sets in.

“Every CrossFitter from novice to elite will reach this critical threshold and SHOULD reach it every time we WOD. This marks the turning point where we will either beat the time we have striven for, or fizzle out in a fatigue-induced slouch over our barbell.

The difference between these two polar opposite paths comes down to one intangible factor: mental toughness.

Mental toughness represents our will to succeed; the driving force that will push us past our pre-conceived physical limits. Too often, I see athletes who assure me they cannot go further because something on their body “hurts.” Of course they’re “hurting” – that’s the point of CrossFit. If this WOD was easy, it wouldn’t be doing the job it was programmed to do. A massive difference exists between injury and hurt. Injury = physical inability to continue because something is broken. Hurt = pain from workout.

Greg – Pushing Through at The 2018 Southie Showdown

Suck it up. All of us feel it and all of us have been guilty of sandbagging during a WOD at one point in time. I can personally tell all reading that my most frustrating WOD experiences have come after I have quit on myself and personally known that I could have and should have done better – no one should ever have that feeling post-WOD. We all reach that point where putting down the bar for a minute or stopping a run feels like the easy thing to do. Leaving a WOD should parallel the feeling of leaving the arena after playing for a championship or walking out of the office after interviewing for our dream job. We should have the feeling that we put our maximum effort and every ounce of sweat and blood into this endeavor and if we came up short of our goal, at least we gave it all we had, physically AND mentally.

When the athlete who tells me they “can’t” is pushed and encouraged a little, they do exactly what they insisted they could not. Every time. As a staff, we will not always be there every time to tell an athlete to push themselves. It comes down to your own mental toughness. Push past your pain threshold. Suck it up, think “I can crush this” and pick up the bar. Don’t sell yourself short – any of us can do anything if we believe in our abilities and act upon this realization.”

Warm-up
2 Rounds
2 Minutes Machine of Choice (Row/Bike/Ski/Runner)
10 Deadlifts
10 Good mornings
10 Banded Clamshells
*Add light weight each round

L1/L2 classes- take weight off bar for drilling
Rx classes – drill with light weight on the bar

Mobility
Adductor Rolling
IT band Rolling
Banded Leg Stretching

WOD
5 Rounds
15 Bar Facing Burpees
12 Deadlifts (135,95)
9 Hang Squat Cleans
6 Thrusters

Rest 1 Minute

Level 2- (115,75)
Level 1- (95,45) 10 Burpees, 4 Rounds

Extra Work
100/75 Cals Bike
100/75 Cals Row
100/75 Cals Bike

ADV – 150/110 cals




Epic Sandstorm

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IGN+ITE Integrated Group Nutrition & Interval Training Experience Ignite the fire within. Achieve results.

***Special Introductory Pricing: $200 for 8 Weeks!*** IGN+ITE is a comprehensive fitness experience combining movement, nutrition, and lifestyle to drive real, sustainable results. This program goes beyond the gym to help you navigate the other twenty-three hours of your day and form long-lasting, healthy habits. By pairing high-intensity interval training with nutrition guidance and accountability, IGN+ITE will transform your outlook on fitness and help you reach your individual goals.

This is an 8-week program that meets twice a week on Tuesdays & Thursdays at 5:30AM. Each 60-minute class will include nutrition education & guidance and a high-intensity interval workout.

The 45-minute workout uses bikes, rowers, dumbbells, kettlebells and simple bodyweight exercises to deliver a full-body workout. The interval-based workout will vary every day. This class is accessible for all levels; no prior fitness experience needed. Beyond the workout, each class will offer nutrition and lifestyle guidance. We will cover topics such as eating for fat loss, optimizing post-workout recovery, easy meal planning and more. Baseline measurements and photos will be taken every two weeks to monitor progress. Coaches will offer support and advice based on your daily food logs to help you meet your individual goals.

Ignite the fire within; achieve real results! Click Here to Sign Up!

Warm-up
Partner Up!
Run 1 Loop w/ Sandbag (Switch as needed)
Then, 1:00/:10 Rest & Switch
P1- Sandbag Hug Lunges
P2- Hollow Hang from Pull Up Bar
Switch
P1- Push Ups w/ Sandbag Drag
P2- Plank Hold
Switch
P1- Sandbag Sit Ups
P2- Pull to Stand

Skill
Rope Climb
Sandbag Stones

WOD
2 Rounds
In 6 Minutes Complete
400m Sandbag Run (4,3)
Then AMRAP
15 Abmat Sit-ups
1 Rope Climb
Rest 2 minutes

In 6 Minutes
400m Run
Then AMRAP
10 Toes to Bar
14 Sandbag Lunges
Rest 2 Minutes

Level 2 – 300m Sandbag, 10 ft climb
Level 1 – 200m Sandbag, 2 pull to stands, 300m Run

Sandbag Stone Version
100m Stone Carry (150,90)
GHD Sit-ups
Sandbag Hug Lunges
*In big classes have people partner up and share sandbags. They can start on opposite portions and share the same bag/stone

Extra Work
2 Rounds
Ski 900m
Complete 5 Front Squats every 90s (185/125)
Rest 5 minutes between Rounds

Scaled – 155/105




Double Dippin’

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JD – Pull Up Ninja

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

Ready to spring back into a steady fitness routine?!! We’ve got you covered with our May 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
EMOM 6
Odd – 30 Double Unders
Even 1- 30 Weighted Hollow Rocks
Even 2- 20 Lateral Raises
Even 3- 10 Cuban Press
*Use light dumbbells or change plates for shoulder exercises

Mobility
Chest and Triceps
Lax Ball Rolling

Strength
EMOM10
1 Push-press 90-102%

WOD
3 Rounds
30 Double Unders
12 Push-ups

Rest 1 minute

Then
3 Rounds
30 Double Unders
9 Ring Dips

Rest 1 Minute

Then
3 Rounds
30 Double Unders
6 Handstand Push-ups

Level 2- 15 Double unders
Level 1- 60 singles, bench dips
-Sub 10 seated strict presses with the DBs for Handstand Push-ups

Extra Work
3 Rounds
1 Minute Handstand Hold*
1 Minute Wall-sit
1 Min Ring Support
1 Min L-sit Hang
1 Minute Rest

*Keep a running clock, try to maintain isometric holds for the entire time. Come down and go back up as necessary as the clock keeps running

Bootcamp/Conditioning (6:30AM in Southie Green & 4:45PM in Southie Orange)
EMOM5 0-5
12/10 Calorie Bike

Rest 2 Minutes

E2MOM 7-17 (7-9-11-13-15)
200m Run
25 Double Unders

Rest 3 Minutes

E3MOM (20-23-26-29)
20/15 Calorie Ski
15 Burpees




Max UnBroken

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Danny V

Benchmark/Strength Schedule – Click Here

Warm-up
Partner Up!
P1- 15/12 Cal Ski
P2- Max Wallballs
Switch
P1- 15/12 Cal Ski
P2- Max 11’ Wallballs
Switch
P1- 15/12 Cal SKi
P2- Max 2-for-1 Wallballs
Switch

If there are not enough Ski Ergs…
Row Sub- 18/15
Bike Sub- 12/10
Run- 200m

Strength
Back Squat
3-3-3-3-3

WOD
3 Rounds
30/25 Calorie Ski
Max Unbroken Wallballs

-You cannot drop the ball or rest in the standing position. “Resting” in the bottom of an active squat while holding the ball is allowed but ideally should not be done intentionally.

Score=total time and total wallballs

Level 1- 20/15 Ski

If there are not enough Ski Ergs…
Row Sub- 40/35
Bike Sub- 25/20
Run- 400m
CFS Endurance Sunday – Southie Orange 10AM

Endurance Wod – 10AM in Southie Orange
Earn Your Rest
3 Rounds
In 10 Minutes
Row 500m
20 KB Lunges (total) (53/35)
20 Burpees
20 SA KB Swings
500m Row
Only Scale (to 450m) if you can’t row 500m in 2:05 or less

At Home WOD
3 Rounds
5:00 Run
3:00 Burpees
1:00 Rest

World’s Greatest Stretch – 2:00 x Side
Kneeling Overhead Prayer Stretch – 1:30 Total
Downward Dog – 1:00 Total