Highs & Lows – 10am Endurance/VO2Max Class at the track- CFS

Wall Squat Contest
Wall Squat Contest

Crossfit Southie Endurance/ VO2 Max class – Sundays @ 10amimg_0454 @ Maokley Track – We will meet at the box at 10am and run over for the first few weeks.

Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine or are you perhaps training for the Southie showdown?

Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. Various modalities will be implemented such as running, kettlebells, rowing, bodyweight movements, airdynes and more.

The programming is not linear but consistency will assist you in performing better in wods. These workouts are designed to enhance your training, not crush your body before your next workout. drop in anytime. All are welcome to attend. This class does not count toward your normal class schedule.

Bench Press
– After each set complete a max strict pull ups

5 Rounds
500m Row
Rest 2 Minutes

Record all spits. Report your highest and lowest.


  • Sean Flannery

    09/20/2016 @ 12:58 pm

    Floor Press: 226×3
    WOD: 1:40.9, 1:47.7, 1:44.8, 1:39.2, 139.6

  • Ryan Gould

    09/18/2016 @ 8:06 pm

    Bench: 155×3…easily been 10 yrs since I last benched
    WOD-500 m row splits: 1:43.7, 1:47.5, 1:49.1, 1:51, 1:48.1

  • KB

    09/18/2016 @ 6:16 pm

    105 on bench press with 3 strict pull ups Row: 155,1:58,1:55,2:32(break during this ;(. 2:11
    Loved rowing outside. Good class

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