Overhead Perfection – CFS

Sep 28th, 2017

Category: CrossFit

Overhead Perfection – CFS

Brett, Sean, Brian

CFS Fundamentals & CFS Bootcamp are BACK in October!
Are you or a friend interested in starting CrossFit, but a bit nervous about making the leap into general classes? Look no further! We’re excited to announce that our CrossFit Southie Fundamentals Program is returning next month, along with our popular Bootcamp program! Read below for details on both programs and to get signed up!

Fundamentals
Over the course of eight one-hour sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of program, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into our CrossFit classes… and be a whole lot fitter!

Fundamentals Program will meet Tuesdays & Thursdays, 6pm – 7pm.
Price: $99
Click HERE to Sign Up!

Bootcamp
This program is a community-based, high energy, circuit conditioning workout without the use of barbells or high skill gymnastics. The primary focus of this program is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight exercises. This program is more challenging than your average bootcamp, but a little less intense than CrossFit.

Bootcamp Classes meet Mondays, Wednesdays and Fridays, 6:3am – 7:30am.
Price: $149
Click HERE to Sign Up!

Warm-up
Run 1 Loop

Accessory
2 Rounds
10 Strict KB Press RA
50ft Lunge w/ RA OH lockout
10 Strict KB Press LA
50ft Lunge w/ LA OH lockout

Skill
Handstand Push-ups

Strength
Deadlift
2-2-2-1-1-1

WOD
1200m Run
60 Wallballs
30 Handstand Push-ups

Level 2-15 Handstand Pushups
Level 1- 30 Regular Push-up
ADV- Strict Handstand Pushup

Pre-Workout Prep and/or Post-Workout Recovery Overhead Peanut Routine

DISCUSSION 1 Comments

  1. Jason Barrow 09/29/2017 at 1:13 am

    Team Series Event 8 (Jackie) with Jill tonight: 16:29 Rx
    3 second difference between Jill and I.

    Jackie:
    1/30/13 – 14:26 Rx
    12/10/15 – 9:11 Rx
    8/30/16 – 8:46 Rx
    7/20/17 – 8:26 Rx
    9/28/17 – 8:13 Rx (Team series, C2B pullups)