CTX | Cross-Training Class

COVID Update: We are currently running a mix of indoor & outdoor CrossFit classes only. For more information on these classes or to sign up, please click HERE.  We look forward to getting back to offering additional classes as soon as we are able to!

CTX | Conquer & Thrive Cross-Training

CTX is a 60-minute high-intensity interval workout that combines traditional cardio training (running, biking, rowing) with simple weightlifting exercises using dumbbells, kettlebells, slam balls, etc. There are no barbells or high-skill movements in this class. CTX is open to all fitness levels – no prior experience necessary!

If you have a regular CrossFit membership, CTX is included in your membership. This class DOES count toward your weekly class total. If you’d like to take only CTX classes, CTX class packages are available for purchase here. Check out CrossFit Southie’s schedule to drop in for a class!

CTX class is held at the following times:
Monday-Friday, 6AM
Monday-Thursday, 6:30PM
Sunday, 10AM

CTX programming is constantly varied and always challenging. Some days throughout the week also have themes:
CTX Strong Tuesday: Tuesdays will include a short strength circuit using dumbbells or kettlebells before beginning the endurance piece.
Chipper Wednesday: Rather than stations, Wednesday workouts will be chipper style (a long endurance workout with no built in rest!)
Cardio Friday: While every day includes cardio, Fridays will focus primarily on traditional cardio (running, biking, rowing, skiing).

Mondays & Thursday workouts will typically be interval-based, rotating through a few stations. Check out a sample workout below:

8 Minutes per station
2 Minutes rest between stations

Station #1: Run
30 seconds ball slams / 30 second sprint
1 minute alternating single leg v-ups / 1 minute sprint
30 seconds ball slams / 30 second sprint
1 minute hollow hold / 1 minute sprint
30 second alternating single leg v-ups / 30 second sprint
1 minute ball slams

Station #2: Floor
10 dumbbell front squats (30/20)
10 double dumbbell bent over rows
10 dumbbell box step ups

Station #3: Bike
30 seconds push ups / 30 second bike sprint
1 minute dumbbell plank drag throughs / 1 minute bike sprint
30 second jumping lunges / 30 second bike sprint
1 minute push ups with 2 shoulder taps / 1 minute bike sprint
30 second dumbbell plank drag throughs / 30 second bike sprint
1 minute jumping lunges

Station #4: Row
250m row
10 burpee jump tucks
10 kettlebell swings (53/35)