Help Us Make It Happen

Nov 1st, 2018

Category: CrossFit

Help Us Make It Happen

#TBT – Nov, 2011 – Garage Games

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. ​


We Need Judges!! November 10th & November 11th CLICK HERE TO SIGN UP TO JUDGE!
We are getting closer to our goal, but still need your help! We need 3 more judges for Saturday and 11 for Sunday! Are you available to help??

If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!

Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!

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
2-4-6-8
Burpee Lateral Jumps
Barbell Rollouts

Mobility
Scap Rolling

Strength
Push-press
2-2-2-2-2

WOD
1-2-3-4-5-6-7-8 @ 65% of 1 Rep Max
Clean and Jerk
*8 Burpee Lateral jumps after each set.

Coaches Note: This should be a challenging weight that you will likely complete one at a time

Conditioning Class – 4:45pm (Orange)
Bike 100/80 Calories for Time
EMOM- 4 Burpees

Rest 5 minutes

Row 3000m for Time
E2MOM- 100m Sprint

DISCUSSION 4 Comments

  1. Joel Carpenter 11/02/2018 at 11:58 am

    Edit: wod 20:30 @ 135#

  2. Joel Carpenter 11/02/2018 at 2:25 am

    PP: 150
    WOD: 23:30 @ 135#

  3. Sean Flannery 11/01/2018 at 8:47 pm

    PP: 235#
    WOD: 13.02 @ 180#

  4. Crowley 11/01/2018 at 12:30 pm

    push press: 215# (missed 2nd rep at 225#)
    wod: 14:01 @185#