CFS Endurance is Back!

Jun 5th, 2015

Category: CrossFit

CFS Endurance is Back!

Nick - Crushing the Paleo Challenge & his WODs

Nick – Crushing the Paleo Challenge & his WODs

Do you ever find yourself sucking wind during long endurance workouts? Or slowing down during the running portion of any WOD? Are you a dedicated runner looking to improve your running technique and speed? Or are you interested in getting out of your comfort zone and training for your first race? If you answered “yes” to any of these questions, the new CrossFit Southie Endurance class is probably for you!

We’re very excited to bring back our Endurance class! The CrossFit Endurance philosophy promotes power and speed over distance and volume in endurance training. The goal of the program is to increase power and speed while decreasing recovery time, reducing injury, and promoting sustainability over time. This type of training can be applied to any type of classic endurance event: 5K race, marathon, triathalon, biking, swimming, etc. However, the benefits of this style of training will also make you a better CrossFitter in general.

The CrossFit Southie Endurance Program will be held on Thursday nights at 6pm and Sundays at 9am. Sessions will be 60-75 minutes and will include a warm up, running technique drills, followed by a running interval workout. There will also be short lectures on relevant endurance topics during some sessions, along with video feedback and instruction. The classes will be led by a team of very skilled and qualified endurance athletes who will be familiar faces to all of you: Sebastian Buhaley, Petra Sankari and Brett Fiorovanti. All three are dedicated CrossFitters but also very accomplished runners with years of experience coaching and running themselves. We’re very excited for them to share their knowledge with you and make you all better, stronger and faster athletes.

CFS Endurance will begin on Thursday, June 18 at 6pm. We are kicking things off with a complimentary 8-week session open to everyone leading up to a 5K race. That’s right… free for everyone! These classes will not count against your weekly class total for the first 8 weeks. If you’ve got friends who are runners who you think could benefit from a different approach to endurance training, bring them along! The more the merrier. We recommend that you attend as many sessions as possible during the 8 weeks to take advantage of the videos, lectures, and running drills each week. Get pumped to get fitter and faster, and hopefully run your fastest 5K yet!

Just to recap the details:
What: CrossFit Southie Endurance Program
When: Thursdays at 6pm and Sundays at 9am.
Start Date: June 18th!
Where: CrossFit Southie
Who: Everyone!


3 Rounds
15 Burpees
15 Front Squats (115,75)
15 Toes to bar

Level 2- (95,55)
Level 1- (75,35)

3 Rounds
20 Sit-ups
30 Hollow rocks

DISCUSSION 16 Comments

  1. Kyra Williams 06/09/2015 at 4:50 pm

    My shoulder is being rude so I decided to max out on deadlift.
    275# which is a PR (5#)
    Then swapped GHD’s for T2B; RX weight: 7:15

  2. biscoe 06/06/2015 at 1:04 pm

    squat cleans x3RM: 265 …felt heavy
    wod: 9:24 rx

  3. Trevor Crean 06/05/2015 at 10:40 pm

    Thruster: 145#
    WOD: 8:28 Rx

  4. Andrea Cooke 06/05/2015 at 6:31 pm

    Thruster: 165
    Wod: 5:54rx

  5. Kurt Brumme 06/05/2015 at 5:23 pm

    Strength – 205×3, because Maser can’t have all the glory
    WOD – 11:10 Rx

  6. Petra 06/05/2015 at 2:09 pm

    Strength: 90#
    WOD: 9:01 rx
    Cashout: done
    Endurance: Yay!!

  7. Crowley 06/05/2015 at 1:28 pm

    deadlift: 415×1
    wod: 7:35 – subbed OH lunges for front squats

  8. Mike Quigley 06/05/2015 at 1:25 pm

    Strength – 200×3, only because Maser did.
    WOD – 9:52 RX.
    Post Wod – Back Squats and Bench with Alec
    Have a good weekend all.

  9. Brian M. Maser 06/05/2015 at 1:05 pm

    Strength: Hyper-aggressive thruster sesh with Rob, Alec, Caslin, and Quigs – a lot of fun – what makes this place great – 200×3
    WOD: 9:29 Rx

  10. Michael Byrnes 06/05/2015 at 12:54 pm

    Thruster: 205 x3
    WOD: 9:39 Rx

  11. Alec 06/05/2015 at 12:53 pm

    200×3. Had to make sure I got it after Maser and Quigs both nailed it. Hat tip to Rob for coming off the ‘bench’ to get one more set in at 200.


  12. Rob Hassell 06/05/2015 at 11:33 am

    Thruster – 200×3 (5# PR)
    WOD: 8:48 rx