CrossFitWOD

Oly Class – New Coach, New Night!

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Jenny – Eye of the Tiger

Coach Pat

Oly Class: New Coach, New Night! Wednesdays at 7pm
We are excited to announce that Oly Class is officially BACK this week! Pat Hopkins will be taking over for Yosh and leading the class. Pat has been a part of the CFS community for many years. Most recently, he has been training and competing with the Beantown Barbell Club Oly team. We are excited to have him as part of the crew, and know he will do a great job sharing his love and knowledge of Olympic lifting with all of us.

Oly class will be moving to Wednesday nights at 7pm in the Toaster (near the front desk). This class is open to all levels – novice lifters who want to improve technique, people interested in competing at meets, and everyone in between. We highly recommend you check this class out! The format of the class will remain the same, with the focus alternating each week (Ex: if we snatch this week, we will clean & jerk next week). Hope to see you there! First class is THIS Wednesday, 7/24.

Warm Up
400M Run

Then:
2 Rounds
10 Muscle Snatch
10 Sotts Press with PVC (ADV use Barbell)
5 Negative Pull-Up with 5-7 second negative (Scaled hold hollow position on pull up bar)

Strength
EMOM10
2 Power Snatches
-Complete touch and go, climb in weight as able.

WOD
10 Minute Ascending AMRAP
3 Overhead Squats (115,75)
3 Chest to Bar Pull-ups
6 Overhead Squats
6 Chest to Bar Pull-ups
9 Overhead Squats
9 Chest to Bar Pull-ups

Level 2- (95,55); Pull-ups
Level 1 – (75,35)

Extra Work
75/60 Cals Erg
75 GHDs
75/60 Cals Erg

ADV – 100/80-100-100/80
Scaled – 50/40-50-50/40

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
E5MOM30
200M Run
15 Burpees
15/12 Calorie Bike
50 Double Unders

 




Still HOT! Stay Hydrated!

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Josh O. Entering the Zen Zone.

Weekly Schedule/Benchmark Schedule – Click Here

Warm-up
2 Rounds
250M Row
5 Hand Release Push Up with 3 second negative on the way down
10 Hamstring Curls on Rower
5 Moon To Sky

Strength
E2MOM14
3 Box Squats

WOD
750m Row
40 Push-ups
500m Row
30 Push-ups
250m Row
20 Push-ups

Level 2- 30-20-10
Level 1- 20-15-10

CFS Endurance Sunday – Southie Orange 10AM

Endurance Wod Chipper

Rest 2 Minutes after each round

Bike Cals 26/21 – 20/15 – 14/9 – 20/15 – 26/21
Ring Rows 21- 15 – 9 – 15 – 21
Ski Cals 26/21 – 20/15 – 14/9 – 20/15 – 26/21
MB Russian Twists 21- 15 – 9 – 15 – 21
Run Meters 400 – 300 – 200 – 300 – 400

1 round = (bike + ring + ski + twists + run)

At Home WOD
3:00 Any Cardio
2:00 Air Squats
1:00 Sit Ups
1:00 Plank Hold
2:00 Lunges
3:00 Any Cardio

then

Foam Roll Thighs – 2:00 Total
Wall Couch Stretch – 2:00 Total




Sweltering Saturday & Summer Special Last Call!

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Girls Just Wanna Have Fun

There will be no mobility class today.  It’s going to be HOT!!!  Be sure to stay hydrated.


3-Month Summer Special! ($150 Savings!)
Jump in on the best deal of the summer before it’s too late! This offer expires on July 23rd! 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
In 5 minutes
Run 1 Loop
10 Burpees
AMRAP Jump Rope

Mobility
Calves
Hamstrings

WOD
3 Rounds

In 2 Minutes Complete
200m Run
Then AMRAP Burpees

Rest 1 Minute

In 2 Minutes Complete
200m Run
Then AMRAP Thrusters (95/65)

Rest 1 Minute

In 2 Minutes Complete
200m Run
Then AMRAP Double Unders

Rest 1 Minute

Level 2- (75, 50)
Level 1-, (55,35); Singles

Extra Work
Squat Clean
3 Rounds of
[email protected]%
[email protected]%
[email protected]%

Rest as needed between sets & rounds




Upcoming Events Page – Stay In The Loop!

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Taylor – Riiiiiiise to the top!

Upcoming Events
Stay in the loop with our Upcoming Events page! We always have something in store for our amazing community and we want to make sure you’re all in the know! You can access our events page HERE. It’s updated regularly and you can always find the link on our Instagram Bio. Our annual Bar Crawl is lined up for August, we hope to see you ALL there, check out the details below!

Flash Back Friday To The 2017 Bar Crawl!

CFS Annual Bar Crawl!
Join us for another year of Bar Hopping around the streets of Boston! Another year of dancing, drinks, mingling with your gym buddies and an overall great time. You don’t wanna miss this, so save the date for Saturday, August 24! Check out the itinerary below and hop in whenever you can! If you’re a newbie and/or don’t know a lot of members…..no worries by the end of the night you will 🙂

  • Boston Sail Loft 4:00-5:00
  • The Landing 5:15-6:45
  • Tia’s 7:00-8:00
  • The Point 8:15 – ????

This year we’re ending at The Point! There will be a section for us CFS peeps as well as some apps to fuel you after a long day’s journey! There will be NO COVER and NO LINE as long as you arrive before 9:30. If you can’t make it to the whole crawl and would like to come to the last stop you’re welcome to do so! We can’t wait to spend more time with you!

Warm-up
1 Min Work/:30 Rest & Rotate
1. Bar Facing Burpee
2. Back Extensions/Supermans
3. Romanian Deadlifts
4. Hollow Hold

Strength
E2MOM12
3 Deadlifts @85% -straight sets

WOD
3 Rounds
10 Alternating DB Power Snatch (55,35)
50 ft DB Lunge with RA OH lockout
50 ft DB Lunge with LA OH lockout
15 Toes to Bar

Level 2- (45,25)
Level 1- (35,15), 10 toes to bar
ADV- 70,50

Extra Work
10-8-6-4-2
DB Burpee Step up & Over Box (50,35)
Ski for Calories x2




Free WOD Day Next Thursday!

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#TBT – FNL – 2016

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, July 25th! 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
Every 90 Seconds Complete:
1. 15/12 Cal Row
2. 20/15 Push-ups
3. 12/10 Cal Bike
4. 100m Farmer’s Carry
5. 15/12 Cal Ski

Mobility
Calves & Forearms

WOD 1
8 Minute AMRAP
15/12 Calorie Row
8 Handstand Push-ups

Rest 3 Minutes

WOD 2
8 Minute AMRAP
12/10 Calorie Bike
20 Sit-ups

Rest 3 Minutes

WOD 3
8 Minute AMRAP
15/12 Calorie Ski
100m Farmers Carry (1.5,1)

-Farmers carry should be one that you can hustle with

Level 2- 12 Push-ups
Level 1- 8 push-ups, 10/8 bike,12/10 row ski
ADV – 100 FT Sandbag hug Carry (140/100) or heavier

Conditioning 4:45 in Southie Orange
Time Trial Thursday!
– Complete 1 Modality every 8 minutes. These should be true Sprints. Record your times

1. 1000m Ski
2. 1.5 Mile Bike (2400m)
3. 800m Run
4. 1000m Row




For A Good Time Call….21-15-9

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Coach D – Prepping Group on Movement Standards


Stacy’s PMC Fundraiser
Date: July 25th
Time: 7-7:45 spin, followed by drinks & treats
Cost: $30, all funds go directly to my PMC fundraiser!
Sign up here!

This is my first year participating in the Pan-Mass Challenge and I could not be more excited! I will be riding Wellesley to Wellesley (50 miles) on Sunday, August 4th, and I am be riding for MDS! Myelodysplastic Syndrome is often unrecognized, it is an under-diagnosed rare group of bone marrow failure disorders, where the body no longer makes enough healthy, normal blood cells in the bone marrow. The disease is also known as a form of blood cancer. The causes of MDS are unknown. While there are approved treatments available to help treat the symptoms and help slow the progression of the disease, a stem cell or bone marrow transplant are considered the only way to potentially cure MDS.

I am riding the Pan Mass Challenge not only to raise money and awareness around MDS, but more importantly in honor of those who have lost their battle and those who are fighting their battles now! Donations of any amount, large or small, are greatly appreciated in helping me achieve my goal in supporting this amazing organization! Thank you!

I’m a proud supporter of the PMC because it is leading a charge to beat cancer. In fact, last year 100% of rider-raised revenue went directly to support the Jimmy Fund and Dana-Farber Cancer Institute’s tireless commitment to finding a cure. I’m starting in Wellesley this year, riding to foxboro and back to Wellesley, but hope for the Sturbridge race next year.
Click here to view Stacy’s profile
Click here to dontate!

Warm-up
6:00 AMRAP
100M Run
5 Front Squat w/2 Second Pause
10 Strict Press in Split Jerk Foot Position
10 Hip Touches on Pull Up Structure

Strength
EMOM10
1 Squat Clean and Jerk
2×80%
3×85%
3×90%
1×95%
1×100%

WOD
21-15-9
Hang Power Clean (115,75)
Shoulder to Overhead
Chest to Bar Pull-ups

Level 2- 95/55
Level 1-75/35
ADV -12-8-6 Bar Muscle Ups

Extra Work
100/80 Calorie Bike
E2MOM 50ft Handstand Walk

 




Nutrition Challenge Results & Benchmark WOD “Kelly”

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Hillary – Gives 100% Every Time

Nutrition Challenge Results
Less strict than in the past, this 30-day nutrition challenge was really focused on creating sustainable healthy habits. These things included walking and mobilizing outside the gym, consistent exercise (and rest), drinking enough water, eating balanced meals (carbs, protein, healthy fats and veggies), limiting added sugar and alcohol, getting at least 7 hours of sleep, limiting electronics, and fueling recovery properly. We truly believe that all of these things help create the foundation to leading a happy, healthy and balanced life. We hope everyone who participated learned new things that they will continue to apply to their lives.

Male Winner: Adam Riegel
Prize: $180

Adam tends to live life in the “fast lane”, juggling work, family, travel, friends, and his own fitness and health goals. He remained pretty dedicated to his goal to lose weight and improve his performance in the gym by focusing on the things that were within his control. These things included getting in as many steps as he could, making time to workout, watching his portions and eating balanced, making healthy choices while dining out, getting enough water, and crushing sleep. Despite remaining focused on his goals, he still was able to enjoy celebratory times without going overboard. Over the course of 30 days, he lost 14.5 lbs (6.25%), including 3.5 inches from his waist, and 5.1% body fat. He also added 20 lbs to his 1RM front squat, 8 pull-ups (for a total of 48 unbroken pull-ups!!), and shaved 38 seconds off his mile time! He is proof that consistency really is key. Nice job Adam, we hope you continue to apply these healthy habits to your every day life!


Female Winner: Janina Campbell
Prize: $180

Janina also remained really focused on creating healthy, sustainable habits to help her navigate being a new mom while remaining committed to her own health and wellbeing. Throughout the challenge, she was able to stick to her daily steps goal, get to the gym 4x every week, drink plenty of water, and get at least 7 hours of sleep most nights. She also made fueling her body a priority by eating balanced meals and trying to limit added sugar and processed foods as much as possible. Over the course of the challenge, she lost 5.4 lbs (3.7%), including 3 inches from her waist, and 2.3% body fat. She saw many improvements in the gym, including adding 5 lbs to her 1RM front squat, got faster on her mile time by 41 seconds, and completed 10 kipping pull-ups unbroken! Nice work Janina, you set the bar for all the other new moms out there!

Now that the challenge is over, we hope that you continue to eat healthy and incorporate the things you learned. Remember, the goal is to make eating healthier a lifestyle that works for you and your goals. If you need additional nutrition advice on where to go from here now that the challenge is over, or you are looking to improve your diet, feel free to reach out to Michelle for more info on her nutrition offerings ([email protected]).

Warm-up
Run 200m w/ Medball
20 Medball Hug Step Ups
Run 200m – No Medball
10 Wallballs
Run 200m w/ Medball

Mobility
Calf Rolling
IT Band Rolling and Stretching

WOD (35 Min Hard Cap)
“Kelly”
5 Rounds
400m Run
30 Box Jumps
30 Wallballs

Level 3- 4 Rounds
Level 2- 4 Rounds, 20 Reps of Each
Level 1- 4 Rounds, 200m Run, 15 Reps

Scores/Comments from 8/21/18

Extra Work
2 Rounds
30s L-sit*
30 GHD sit-ups
30 Toes to Bar
30s L-Sit
Rest 3 minutes

*use rings for L-sit where possible




Last Call For Our 3 Month Summer Special!

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Mullins – Powerful & Conditioned

3-Month Summer Special! ($150 Savings!)
Jump in on the best deal of the summer before it’s too late! This offer expires on July 23rd! 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
1. Row
2. Air Squats
3. Burpees
4. Kettlebell Russain Swings
Complete 4 rounds at one station (½ tabata) before rotating to the next.

Mobility
Glute Rolling
Pigeon Stretch

Strength
E2MOM14
2 Back Squats @85-95%

WOD
1500m Row
50 Burpees
50 Kettlebell Swings (2,15)

Level 2- (1.5/1) and/or 40 Reps
Level 1 – (1/.5) and/or 1000m Row – 30 Reps

Extra Work
100M Sled Push (3/2)*
10/8 Ring Muscle-Up
100M Sled Push (3/2)
8/6 Muscle-Up
100M Sled Push (3/2)
4/2 Muscle Up
100M Sled Push (3/2)

*Plates are 45#

Scaled – 25# Plates, Bar Muscle Ups or Scale Number of Ring Mups

Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)

Every 2 Minutes for 32 Minutes

1. 200m Sandbag Run

2. 20/15 Calorie Row

3. X Double Unders/Singles

4. 15/12 Calorie Bike




Ten Speed

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FEELING THE BURNNN

Weekly Benchmark/Strength Schedule

Warm-up
5-4-3-2-1
Hang Muscle Snatch
Overhead Squat
100m Run after each set

Strength
Overhead Squat
3-3-3-3-3

WOD
10-9-8-7-6-5-4-3-2-1
Power Snatches (95,65)
20 Double Unders after each Round

Level 2- 75,50
Level 1- 65,35
ADV – Heavy Rope

CFS Endurance Sunday – Southie Orange 10AM

Endurance Wod
2 Rounds per WOD
4 Minutes each round (at min 2 start over)
1 Minute rest between rounds
2 Minutes rest between WODs

WOD 1
12 KB Gob Squat Clean
200m Run
Max SDHP

WOD 2
60 Double Unders
15/10 Cals Bike
Max Ring Dips

WOD 3
15/10 Cals Ski
12 Wallballs
Max Box Jumps Overs

**Scaling and Movement substitutions given in class




Justin’s WOD “Poitras” & Sunday Memorial Ride

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Justin

Honoring Justin Poitras – WOD and Memorial Ride
Tomorrow we will be honoring our friend Justin Poitras. Justin was a former marine and a Boston Firefighter. As many of you know, He died July, 4th 2018 from a head injury he sustained in a collision when riding his motorcycle. Justin has saved 6 lives with his healthy, thriving organs that were donated shortly after his passing. There was a recent article “Heart To Heart” which featured one of the organ donor recipients, his progress and how he met Justin’s family. You can find the article HERE  Additionally on Sunday there will be a memorial ride in honor of Justin hosted by The Six One Seven Ruff Riders Prospects. Details are below

The Six One Seven Ruff Ryders Prospects would like to welcome you to join us in celebrating the life and memory of United States Marine and Boston Firefighter, Justin Poitras. On Sunday, July 14th at Florian Hall, we’ll host a memorial ride which is open to all clubs and independent riders followed by a gathering of family and friends, both old and new. Join us while we enjoy music, food, drinks, and raffles as we honor Justin through our fundraising efforts. All proceeds from the event will be donated to the Boston Firefighters Burn Foundation on behalf of the Poitras Family.

Warm-up
400m Sandbag Run w/ partner (Switch as desired)

Then:
2 Rounds
:30 on/:10 off
Plank Hold
Scap Pull Ups
Inchworms w/ Push Up

WOD
“Poitras”
In 31 Minutes
Buy-in-
42 Calories on the Assault Bike
Then AMRAP
7 Strict Pull-ups
4 Deadlifts 335, 225
18 Push-ups
400m Run

Every other 400m Run complete with a 48/36lb sandbag. If you do not have a sandbag work in an odd object such as a kettlebell or medicine ball.

Bike Sub/Modification
Ladies= x0.8 Calories (34 Cals)
Ski erg= x1.25 Calories
Rower= x1.5 Calories

Level 4- 315,205
Level 3- 275,185
Level 2- 225, 135
Level 1- 145, 95

31- Years of Age
42- Engine Number
7-4-18- Date of passing

Extra Work
10-8-6-4-2
STOH (205/135)
Bar Muscle Ups

Scaled – (185/110); ½ bar Mups