Interval AMRAP – CFS

Aug 24th, 2017

Category: CrossFit

Interval AMRAP – CFS

#TBT – Pat P @ CFNE

Schedule Update: There will be NO BirthFit class today at 7AM, as Kim is getting married this weekend! Congratulations, Kim & Eric!

There will be NO babysitting this Saturday. Babysitting will resume on Saturday, September 2nd from 9-11AM. We apologize for the inconvenience!


CrossFit Southie Bootcamp is BACK in September!

After a brief hiatus for the summer, we’re excited that CFs Bootcamp will be back in September! This program is a community-based, high energy, circuit conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average bootcamp, but a little less intense than CrossFit. It’s great for anyone looking to jumpstart weight loss, improve overall conditioning, or ramp up for general CrossFit classes.

Dates: Friday, September 1st – Friday, September 29th
Weekdays: Mondays, Wednesdays & Fridays
Time: 6:30AM-7:30AM
Where: 385 Dorchester Avenue, South Boston
Price: $149*
*Includes 3 free bonus classes per week! Mobility class (Saturday, 12pm) & Endurance class (Monday & Thursday, 4:45pm).

For more information or to sign up for the September session, please click HERE.

Bootcamp Referral Bonus:
Got a friend who is interested in getting started? Refer them to the September bootcamp session and receive $50 off of your next monthly membership payment! Just make sure they mention your name when they sign in for their first class.

Warm-up
2 Rounds
In 90s Complete
100m Sprint
Then AMRAP
AbMat Sit-ups
Rest 30s

In 90s Complete
100m Sprint
Then AMRAP
Hollow Rocks
Rest 30s

In 90s Complete
100m Sprint
Then AMRAP
Plank-ups
Rest 1 Minute

Skill
Handstand Push-ups

WOD
2 Rounds
In 4 Minutes Complete
500m Row
then AMRAP
Handstand Push-ups

Rest 1 Minute

In 4 Minutes Complete
500m Row
then AMRAP
Pistols

Rest 1 Minute

In 4 Minutes Complete
500m Row
then AMRAP
Kettlebell Swings (2,1.5)

Rest 1 Minute

Score= Total Reps

Level 2 (1.5,1), Hand Release Push-ups
Level 1 (1, 0.75), Hand Release Push-ups

*If performing hand release push ups, use bands for scaling, no knee push ups. Also, lead with the chest. The core should stay tight, body ridged and the chest should touch the floor before the legs.

Pistol Progressions and Scaling options for Class

DISCUSSION 4 Comments

  1. Trevor 08/25/2017 at 2:09 am

    145 Rx

    My quads are upset with me after yesterday/today.

  2. Jason Barrow 08/25/2017 at 12:49 am

    WOD: 108 Rx
    Pretty sure my body went into some fight or flight state and chose flight during that.

  3. JT 08/24/2017 at 1:09 pm

    85/89=174 total

  4. Brian Maser 08/24/2017 at 12:26 pm

    185 Rx – Good to be back