Primarily Indoors
Please do not park in the lot today as there will likely be peeps outdoors if the rain holds off.
Please bring your rope climbing socks
Pump/Oly class at 11am today
Coach’s Corner – Casey Boyle!!
We’d like to welcome the newest member of the CFS coaching staff, Casey Boyle!
Casey is an experienced Crossfitter and coach who joined the southie community back in February. She has over 5 years of CrossFit experience and over 4 years of coaching experience, including two years in Japan! She has always had a great presence and attitude in class as well as being very hardworking and eager to learn! We’re thrilled to have her on our team and she’s excited to work with you all! Read more about Casey below in her Coach’s Corner interview!
Which Classes you currently coach?
Mostly Thursdays 5 and 6PM
Years as a crossfitter and coach?
I Started Crossfit in 2016 and have been coaching since 2017!
What is Your favorite part of being a crossfit coach?
Watching someone connect a new skill or reach a long desired goal has to be one of the best feelings in the world.
What is Your Favorite WOD and Movement?
I love Cindy & anything with Power Cleans.
Tell us about your Athletic background!
I Played lacrosse and ran cross country in high school, and then played D1 Volleyball and lacrosse in college.
Can you give us a Small piece of advice for Newbies and/or Veteran athletes?
Try to remember to have fun with it—fitness should amplify your life, not take away from it. Also, scaling is your friend.
Fun Fact most people don’t know about you?!
I lived in Japan for two years. Konnichiwa
What do you enjoy about the CFS Community?
You feel the love the second you walk through the bay doors. I immediately felt like I had a new family when I moved to Boston and joined CFS. Regardless of how you feel before you come to the gym, I’m convinced you can’t walk out of the CFS in a bad mood and that’s quite notable.
Warm-Up
P1 – 250m Row
P2 – Handstand Scap Push-Up*
-Switch-
P1 – 10 Weighted Step-Ups
P2 – Scap Pull Ups
-Switch-
P1- 15|12 Cal Ski
P2 – Rope Pull To Stand
-Switch-
*Scale with Plank Scap Push Up
Mobility
Forearms
Skill
Handstand Push-ups
Rope Climbs
WOD 1
AMRAP 12
1000m Row
30 Handstand Push-ups
40 Weighted Step-Ups 1.5|1
30 Toes to Bar
Score = Final Reps/Meters and “tiebreak time” (after TTB)
Level 2- 15 Handstand push-ups or 50 Chest to Deck Push-ups
Level 1 -30 Chest to deck Push-Ups
Rest 6 Minutes
WOD 2
AMRAP 12
12|10 Cal Ski
10 Burpees
1 Rope Climb
Level 2- 10|8 Cal, 10 ft climb
Level 1- 8|6 Cal, 3 pull to stand
Outdoor WOD 1
AMRAP 12
1000m Row or 800m Run
30 Single Arm STOH 1.5|1
40 Weighted Step-Ups 1.5|1
30 Single Leg V-Ups
Final Reps/Meters and “tiebreak time”
Level 2- 1|0.75
Level 1 -0.75|0.5, abmat Sit Ups
Rest 6 Minutes
Outdoor WOD 2
AMRAP 12
12|10 Cal Row
10 Burpees
10 KB Bent Over Rows 1.5|1’s*
*Can perform 10 on each side if not enough kb’s for dual bent over rows
Level 2- 10|8 Cal, 1|.75
Level 1- 8|6 Cal, .75|.5
Extra Work
5-4-3-2-1
Sandbag Over the Shoulder 150|100
Sandbag Hug Squat
100m Hug Carry