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!
Warm-up
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
Mobility
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
EMOM14
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.