Schedule Update
Weekend – Normal Schedule Except no Endurance on Sunday.
Tuesday July 3rd – Normal schedule through the noon class. At night we will have a reduced schedule, there will be no 7pm class in Green but we will be adding a 3pm class. There will be no classes in Orange. We will hold All Levels classes in Southie Green at 3,4,5 & 6pm.
Wednesday July 4th!!! – All Levels Classes at 9 & 10 with Coach Andrea. The gym will open at 830am if anyone wants to get in earlier.
Thursday July 5th – Normal Schedule. No Intro Class.
Oly Class/Programming Update
Oly class will only be held and programmed for on Saturdays going forward. We will rotate between C&J and Snatch each week. The class will be led by Yosh and the general guideline of the programming can be found on the Oly blog but Yosh will tailor specifically to each athletes individual needs during class. So please come on in and take advantage.
July Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
July is quickly approaching which means another session of CFS Bootcamp!!! 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!
Warm-up
Partner Up:
P1: Run 100m
P2: Overhead Squat
Switch
P1: Run 100m
P2: Kettlebell Swings
Switch
P1: Run 100m
P2: Front Squat
Switch
P1: Run 100m
P2: Box Jumps w/ Step Down
Switch
WOD – 40 minute Cap
“Lumberjack 20”
20 Deadlifts (275,185)
Run 400m
20 KB swings (2,1.5)
Run 400m
20 Overhead Squats (115,80)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps (24,20)
Run 400m
20 DB Squat Cleans (115/80)
Run 400m
Level 2 – (225,135)(1.5,1) (95,65) (35,20)
Level 1 (155, 95)(1,26lb) (65,45) (20,10)
Adv – (45/30) Dumbbells for squat cleans
Extra Work
AMRAP 12:00
5 Deadlifts (315/205)
3 Weighted Bar MUP (10lb/6LB)
*Scale to lighter deadlifts and no weight or bands on bar muups or C2B pull Ups