Labor Day Schedule Update
We will be running a reduced schedule this weekend for Labor Day…
Today Friday – Normal schedule until the evening. At Night we will be adding a 3pm class and dropping the 7pm. All levels classes will be in Green at 3pm, 4pm, 5pm & 6pm.
Saturday – 1 box only – Classes at 8am, 9am, 10am, 11am &2pm. There will be no Open gym from 6-8am. Mobility is cancelled. No babysitting. The Introductory class will run as scheduled at Noon.
Sunday – Normal Schedule
Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come in for an early session*
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!
The Showdown is Coming…
We’re excited to announce that our 9th annual Southie Showdown will be held on September 21st & 22nd! This is a two-day individual competition designed to challenge first-time competitors, fire-breathers and everyone in between. We have three divisions – Advanced, Rx, & Intermediate and expect over 250 athletes to compete! With such a large event, we could really use the help of our CFS Community! We’re looking for Judges and Volunteers. If you have friends/family that would like to help out as well, they are welcome too!
Want to Help Out?
There are plenty of opportunities to get involved at some point over the weekend. No contribution is too small, and we thank you so much in advance for your help!
Judging is an awesome way to be involved in the action all weekend long and is a crucial job to running the Showdown. If you can count and are familiar with CrossFit movements, we can teach you how to judge – no experience required. All judges will receive a free t-shirt and lunch each day. To sign up to judge, please click HERE.
Not interested in judging, but still want to help out? You can be a volunteer! We have plenty of other jobs that we need help with – from working at the CFS retail tent, helping change out equipment, collecting score cards, etc. To see available jobs and to sign up to volunteer, please click HERE.
We thank you in advance for your support and we’re looking forward to another amazing Showdown!
Warm-up
10-8-6
Bar Facing Burpee
Single Leg Deadlift
Muscle Snatch
*After Each Round :30 Superman Hold
*ADV use GHD for hold
Mobility
Hamstring Rolling
Strength
E2MOM16
Deadlift
1. 5@65%
2. 3 @75%
3. 3@80%
4. 2@85%
5. 2@90%
6. 1@95%
7. 1@100%
8. 1@100-102%
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatch (115,75)
Bar Facing Burpee
Level 2- (95|55)
Level 1- (75|35)
Extra Work
3 Rounds
16/12 Calorie Bike
12 Chest To Bar Pull-Ups
8 Thruster (105/70)
Rest 5:00 Between Sets
ADV – (135/95)