Last Call For Our 3 Month Summer Special!

Jul 15th, 2019

Category: CrossFit

Last Call For Our 3 Month Summer Special!

Mullins – Powerful & Conditioned

3-Month Summer Special! ($150 Savings!)
Jump in on the best deal of the summer before it’s too late! This offer expires on July 23rd! Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week! You can register by clicking HERE

*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!


Warm Up
4 Rounds
:20 on/:10 off
1. Row
2. Air Squats
3. Burpees
4. Kettlebell Russain Swings
Complete 4 rounds at one station (½ tabata) before rotating to the next.

Mobility
Glute Rolling
Pigeon Stretch

Strength
E2MOM14
2 Back Squats @85-95%

WOD
1500m Row
50 Burpees
50 Kettlebell Swings (2,15)

Level 2- (1.5/1) and/or 40 Reps
Level 1 – (1/.5) and/or 1000m Row – 30 Reps

Extra Work
100M Sled Push (3/2)*
10/8 Ring Muscle-Up
100M Sled Push (3/2)
8/6 Muscle-Up
100M Sled Push (3/2)
4/2 Muscle Up
100M Sled Push (3/2)

*Plates are 45#

Scaled – 25# Plates, Bar Muscle Ups or Scale Number of Ring Mups

Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)

Every 2 Minutes for 32 Minutes

1. 200m Sandbag Run

2. 20/15 Calorie Row

3. X Double Unders/Singles

4. 15/12 Calorie Bike