InBody Scan, Dr. Miguel Is Here & Reebok Shopping Invite!

Group Row

Dan and Yosh are out of town this weekend – there will be no coach led Oly class today but come on in and get your MAX C&J on

Sports Wellness TODAY!
Dr. Miguel will be here this morning and still has some available appointments. Click HERE to schedyle your appointment!

InBody Scan Coming to CrossFit Southie TODAY!
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 (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). 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! 🙂

Reebok Shopping Invite!
Get ready for some retail therapy! CFS has been invited to shop next week at The New Reebok HQ, right in the Seaport! Happy Shopping and be sure to check out those nano 8s!!
Dates: Sunday March 4th – Saturday March 10th
Location: 25 Drydock Ave., Boston
Discount: 30%!! Pick up a flyer at the Front Desk!

Partner Up!
2 Minutes Max Cals Bike
Rest 1 minute
2 Minutes Max Burpee Box Jumps
Rest 1 minute
2 Minutes Max Squat Jumps
*One partner works at a time. Switch as desired

Lower Body Roll

Partner WOD (30 minute hard cap)
100/80 Calorie Bike
50 Burpee Box Jumps
100 Overhead Squats (95,65)
50 Burpee Box Jumps
100/80 Calorie Bike

-One Partner works while the other rests. Sub the ski erg or rower (120/100 cals) or run 1 mile/120 cals on the air runner.

Level 2- 75,50
Level 1- 55,35

Extra Work
Odd- 3 Snatch Pulls @ 90%
Even- 1 Snatch @90s

Spend 10 Minutes working up to 90%, then try to keep the weight there for the 14 minutes. Base your 90% off of some-thing you have hit in the last 6 weeks.


  • Ryan Gould

    03/04/2018 @ 4:50 am

    WOD: 26:20 with Hannah (first partner WOD!!) and Marz. Team of three but we made it work. Hannah rowed 40 cals and Marz and I split 90 cals in the bike between the two of us. The ladies worked then I worked. We made it work!

  • Kurt

    03/03/2018 @ 7:52 pm

    20:20 Rx solo
    Extra @ 145#

  • Trevor

    03/03/2018 @ 5:38 pm

    SQ Clean
    Work to a heavy single (195)
    Then 6×1 at that weight.

    18min EMOM
    1. 8 single arm DB thruster (55) – right arm
    2. 8 single arm DB thruster (55) – left arm
    3. 50 dubs

    5 rounds
    10 GHDs
    10 strict ring dips

  • Jason Barrow

    03/03/2018 @ 4:33 pm

    WOD: 24:42 (95/65) with Jill (Ran outside, both of us running each of the full 1miles together)

    There were some arguments among the 7PM whether “or run 1 mile/120 cals on the air runner” meant you could run outside or strictly air runner only. Doesn’t even matter, if Jill sees the word “run” anywhere on the blog, doesn’t even have to be in the workout, she’s going to say we can run outside. So the blame lies with her if we weren’t supposed to.

  • Ben

    03/03/2018 @ 3:12 pm

    WOD: 20:21 Rx w/ Crowley
    Extra: 155#

  • Sean Flannery

    03/03/2018 @ 2:11 pm

    Extra: done @155
    WOD: 23:00 solo, half reps rest 1:1
    Extra wod from thur: 8:03 Adv

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