November Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
Registration for our November Bootcamp session is now open!!! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!
Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.
For more information or to sign up, click HERE!
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
3 Rounds
:40 on/:20 off
-Jump Rope
-Overhead Barbell Hold
Accessory
3×10 Pronated Ring Rows
Complete these slowly . Make them more challenging by putting feet up on the box
Strength
Strict Press
5-5-5-5
WOD
100 Double Unders
25 Thrusters (95,65)
50/40 Calorie Row
25 Thrusters
100 Double Unders
Level 2 (75,55)
Level 1 (55,35)
Coaches Note: Challenge yourself to complete the down portion of the pyramid faster than the up portion. Try to build speed as you go and do not absolutely crush yourself on the first set of the thrusters and 1st half of the row.
Extra Work
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups
Men: 225 lb.
Women: 155 lb.