Important Parking Notice
Please be aware that our landlord will be ticketing in our lot during mid-day classes and could be distributing tickets as early as 7am and as late as 5:30am for the spaces that have the red parking signs. You do not need a parking pass to park in the CrossFit Southie spots, and parking along the fence and in the vacant lot next door is not being restricted for now. Street parking is also free! Thank you for your cooperation and understanding.
Please Clear Out Your Cubbies!
We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after Showdown weekend (11/8-11/11). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared on Thurs 11/8. We thank you in advance for your cooperation!
InBody Scan Returns to CFS – Saturday, 11/3
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, November 3! You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!
The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!
Schedule online by clicking here.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!
Warm-up
Dynamic Warm Up
KB Midline
Cross chops- high to low (10 each side)
Russian Twists (20 total)
KB Deadbug (12 Reps)
Plank with KB drag through (12 total)
Skill
Ring Dip
Muscle-up
WOD
5 Rounds
400m Run
12 Ring Dips
18 Kettlebell Swings (2,1.5)
Level 2- (1.5,1)
Level 1- (1, 0.75), 10 Push-ups or Bench Dips
ADV- 3 Ring Muscle-ups + 9 Ring Dips
OR, if participating in the Nutrition Challenge, perform the benchmark retest.
Nutrition Benchmark V 3.0
In 17 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…
Coaches Note – V1-2016 20 minutes, V2-2017 15 minutes, V3- 17 Minutes! You can still use it somewhat as a
benchmark year to year. Push yourself on the mile to see what you can do and then whatever you have left, start slow and keep moving for the AMRAP.
Level 2- (75,55)
Level 1 – (65,35)
Extra Work
Front Rack Lunge
5-5-3-3-2-2-1-1 (each leg)