Nice Air Wallballs...
Nice Air Wallballs…

Most people associate dumbbells with bicep curls. In reality, dumbbells can be such an awesome tool to use when doing additional accessory work or even as a substitute to using a barbell. I want to give you some ideas of accessory movements that you can complete after your strength set or WOD to compliment the workout of the day. When looking at your strength set, break down whatever the task at hand for the day is. Are you pressing, pulling, or squatting? Then choose accessory lifts that compliment those movements. For example, if our strength set is 5×5 front squats, follow up your class with a little additional leg work. Grab a box and 2 dumbbells and get some single leg work in. Go for 4 sets of 10 alternating weighted stepups on the box. What if pressing is the strength? You can compliment your strength set with dumbbell work from a seated position. Complete 5 sets of 8 alternating strict dumbbell press from a seated position. If deadlift is the strength of the day, you can compliment it with another pulling movement like the bent over dumbbell row. 4 sets of 5 on each arm. The ideas and possibilities are endless. Get creative ๐Ÿ™‚

You can also use dumbbells as a substitute for the barbell in workouts. Can you imagine doing Fran with dumbbells as opposed to a barbell?! Do you think it would make it more or less difficult? Try it out! Ask your coach during one of your workouts within the next couple of weeks if you can substitute dumbbell thrusters or push press for your barbell. You might be surprised to see how much more challenging it is!!!!

What’s that?!?! You didn’t even know that we had dumbells?! The dumbbells are located in Southie Green near the garage door and also in the mobility room. We’ve got 5 lbs all the way up to 100 lbs. Feel free to grab a pair and go hide out in the mobility room to get a little extra accessory work in. Think about what you’re goals are and if you’re not quite sure what to do, just ask one of your coaches to give you some help.

Tell all your friends – CFS Bootcamp is Back!

The July session of CFS Bootcamp will kick off next week! This program is more challenging than your average boot camp, but less intense than CrossFit. The primary focus is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight movements. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes.
We’re running a new member special of $149 for the month – a $50 savings that also includes 5 bonus classes per week! Only 25 spots available, so click HERE for details and to get signed up while you can!

Front Squat

30 Front squats (155,105)
40 Pull-ups (30, 24)
50 Kettlebell swings (1.5,1)
60 Wall ball (20,14)

Level 3- (135,85)
Level 2- 20,30,40,50 (95,65), (1p,0.75p)
Level 1- 15,20,30,40 (75,45), (0.75p,0.5p)

Lower body


  • Joel

    07/07/2014 @ 4:38 pm

    Front Squat – 195
    Good question Jason – we gotta find that bell!

  • jason barrow

    07/03/2014 @ 1:06 am

    When I saw the topic of this post was dumbbells I KNEW that Tina-Mo would be the author! I swear around the same time Christina was becoming more of a beast than she already was I was seeing her doing DB movements on her own time. Coincidence?

    I know this post is coming from a different angle but Barbell Shrugged had a good conversation about incorporating bodybuilding in Crossfit on their recent episode with Mark Bell. They talked about how Crossfit has embraced all these other disciplines (olympic weightlifting, powerlifting, yoga, endurance) yet bodybuilding still isn’t widely accepted. They talked about how bodybuilders are great at targeting ONE specific muscle at a time and how it could benefit Crossfitters if they are open-minded to it. I thought it was a super interesting conversation.

    On the more meathead side of things one of my fave quotes is from John Welbourn of Crossfit Football, “Going through life with skinny arms is no way to go through life.”

    I heard Joel PR’d tonight but couldn’t find the PR bell to ring. Where the bell at?

  • Gorbachev

    07/02/2014 @ 6:20 pm

    Look at that neck. Crust you swallow a tire?

  • Arik Pogrebinsky

    07/02/2014 @ 5:14 pm

    Do we get to do pull ups standing on a 30 inch box?

    • Shamwow

      07/02/2014 @ 8:53 pm

      30# weighted pull-ups…strict.

Comments are closed.