CrossFitWOD

Southie Sunday

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Fitness, Family & Friends!

Warm-up
Coaches Choice

Strength
E2MOM
3 Push-presses

WOD
3 Rounds
400m Run
15 Ring Dips
20 Pistols

Level 2- 10 Ring Dips, 14 Pistols
Level 1- Reverse Lunges

At Home WOD
5 Rounds
10 Jack Knives
15 Push Ups
20 Jumping Squats
Rest 1:00

then

Foam Mid Back – 2:00 Total
World’s Greatest Stretch – 2:00 x Side




PR For Pat

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Pat P

Important Announcements
There will be no Mobility class today and Endurance is cancelled for tomorrow.

As many of you know, we lost one of our best friends back in November 2014 after a long, hard-fought battle against cancer. Pat Padgett was diagnosed with an aggressive form of mouth/throat cancer in June 2014, just a few weeks after he competed on the CFS Team at Regionals. Despite everything, Pat fought through his pain and lived the last year of his life on his terms. Pat never felt sorry for himself. He remained positive in a time of hopelessness. His spirit was, and forever will be, unbreakable. Pat will live on always in our hearts.


“Brave – a Tribute to Pat P created by Patrick Cummings

“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”

Warm up
8 min AMRAP
6 Burpees
8 Shoulder Activators
10 Jack knives to Hollow
50’ Plate Drag

Skill
Wall Climb
Handstand Walk

WOD
“PR for Pat”
20 minutes AMRAP
6 Power Cleans (185,135)
12 Burpees
14 T2B
50 ft Handstand Walk*

Level 3 (155,105)
Level 2 (125, 80)
Level 1 (95,55)

*Sub in 3 wall climbs or 25 ft HS walk if you can manage them.

Coaches NotePick a weight that is challenging but you could do all 6 unbroken fresh. Singles are okay during the WOD.
Scores/Comments from “PR for Pat” on 7/28/16
Scores/Comments from “PR for Pat” on 7/30/15

Extra Work
Teams of 2
400M Sled Push (3/2)
300M Sled Push (4/3)
200M Sled Push (5/4)
100M Sled Push (6/5)
Rest 2:00 Between Rounds
*Plates are 45# each (scale as needed)
Switch off as needed. Go out to the marked 400m, 300m, ect. markings

The Legend




Happy FriYAY!

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Patrick

There will be no Mobility class this Saturday and Endurance is cancelled on Sunday

Warm-up
45s work:15s Rotate
1. Single unders
2. Plank
3. Alternating feet
4. Hollow rocks
5. Double unders
6. Plank jacks

Mobility
Calves

Accessory
Ring Work
3×10
Challenging Ring Rows
Ring Layouts

WOD
800m Run
50 Double Unders
50 Sit-ups

600m Run
40 Double Unders
40 Sit-ups

400m Run
30 Double Unders
30 Sit-ups

200m Run
20 Double Unders
20 Sit-ups

100m Run
10 Double Unders
10 Sit-ups

Level 1- 400-300-200-200-100
½ Reps Sit-ups
ADV – Heavy Rope or Double the Dubs & half reps GHDs

Extra Work
20 Front Squats (165/110)
5 Rope Climbs
15 Squat Snatch (165/110)
5 Rope Climbs
20 Front Squats (165/110)

Scaled – 135/95
ADV – 185/125




Free WOD Day Today!

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#TBT – Pat P @ CFNE Comp in 2013

Don’t miss PRforPAT WOD this Saturday during all scheduled classes.

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.

Warm-up
Outdoor dynamic warm-up
• High knees
• Lateral shuffles
• Straight leg kicks
• Lunges with a twist
• Karaoke

Mobility
Pigeon Stretch
Hamstring Stretch

Strength
EMOM10
1 Thruster @90-95%
(Friends work on technique)

WOD
20 Minute AMRAP
One partner works at a time:
5 Burpee Box Jumps
6 KB Lunges (1.5,1)
7 Kettlebell Swings

score=total rounds

Level 2- 1,0.75
Level 1- 0.75,0.5, burpee step-ups
ADV- 8 Kettlebell Snatches

*Your goal should be about 1 round/minute. Earn your rest.

Conditioning 4:45 in Southie Orange
At 0:00 Complete
1 Mile Run then Max Calories on the Rower

At 11:00 Rest 3 Minutes

At 14:00 Complete
1200m Run (2 600s) then Max Calories on the Bike

At 22:00 Rest for 2 Minutes

At 24:00 Complete
800m Run Then Max Cals on the Rower

30:00 Rest for 1 Minute

At 31:00 Complete
600m Run then Max Calories on the Bike

36:00- Done!




Oly Class Starts Tonight!

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Colin – Front Rack Lunge

 

Oly Class: New Coach, New Night! Wednesdays at 7pm starting TONIGHT!
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). First class is TONIGHT!

Below is how the Wed night Oly class will be structured each week…Hope to see you there!

Warmup (5 Minutes) Core Lift (25 Minutes w/demo) Accessory (10-15 Minutes) Squat (15 Minutes)
Timing:

5 minutes to get the body warm and move through the mechanics each lift.

Barbell warmup:
10x Snatch/Clean Grip Shrug
5x Snatch/Clean Pull from Hang
5x Press from Back Rack
5x Push Press from Back Rack
5x OHS/Front Squat
5x Snatch Balance/Jerk

Timing:

After demo of main lift/complex of the day the clock will be set on a 3 minute EMOM. This provides adequate/optimal rest between sets and provides for coaching cues and corrections for individual athletes.

Timing:

Meant to be done immediately following last set of the core lift. Movement desinged to enforce good habbits form lifts and strengthen pulls.

Timing:

Same clock principles as core lifts. Move with purpose and minimalize rest.

Warm Up
300-200-100
Run with medicine ball
Complete between sets:
-10 medball thrusters
-20 medball russain twists

Skill
Rowing for Calories/Power output
Pick Drill

WOD
5 Rounds
In 4 Minutes complete:
200m Sandbag Carry (4,3)
20 Wallballs
Then AMRAP Calories on the Rower or Ski Erg
Rest 1 Minute

Score=Total Calories Rowed

Level 2- 15 Wallballs
Level 1- 10 Wallballs, Unweighted run
ADV- 100m Heavy Sandbag Hug Carry

Extra Work
10 Strict HSPUs
20 Toe2Bar
15 Strict HSPUs
30 Toe2Bar
20 Strict HSPUs
40 Toe2Bar

Scaled – 5,10,10,20,15,30 – use bands assistance for strict HSPUS where able and need be.




August Boot Camp Registration!

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Jared – Sandbag Run

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

Keep your fitness routine going this summer with our August 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
Partner Up and Grab Barbells!
P1-15/12 Calorie Bike
P2-False Grip Ring Row
P1-15/12 Calorie Bike
P2- AMRAP
9 Deadlift
6 Hang Muscle Clean
3 Strict Press

Strength
E2MOM14
2 Strict Press @90%
3 Push-press

WOD (20 Minute cap)
3 Rounds
15/12 Calorie bike
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Shoulder to Overhead
3 Muscle-ups

Rest 1 Minute

Level 3- (135,95), 1 Muscle-up
Level 2- (115,75), 10 Ring Dips
Level 1- 95,45
ADV – Strict Muups

Extra Work
Double Flight Simulator
For time:
Unbroken Double Unders
20-40-60-80-100-80-60-40-20

Scaled – 10-20-30-40-50-40-30-20-10




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
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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




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