Reduced All Levels Classes All Day in Southie Green Only

Feb 18th, 2019

Category: CrossFit

Reduced All Levels Classes All Day in Southie Green Only

Chris

Presidents Day Schedule Update

With the pending snow storm and considering it is a holiday, we are also cancelling the 6 and 7am classes.
All Levels classes in Southie Green only at 530, 630, 9,11,12 4,5,6 & 7pm.  Bootcamp at 630am.  No classes will be held in Southie Orange.

In-Body Scan Returns – Saturday, February 23rd
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, February 23rd! This is open to EVERYONE, not just nutrition challenge participants.

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!

Click here to schedule your appointment!
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
Partner Up!
1:00 on/:20 off
P1- Bike or Row
P2- Barbell Rollouts
Switch
P1- Bike or Row
P2- Barbell Windshield Wipers
Switch
P1- Bike or Row
P2- Barbell Overhead Hold
Switch

Strength
1. Push-press
2-2-2-2
2. Push jerk
2-2-2

WOD
Partner WOD
100 Calorie Bike
100 Power Cleans (155,105)

-One partner works at a time

Level 3- 135,95
Level 2- 115,75
Level 1- 95,45
ADV- 185,120

Row sub- 120 Calories

Extra Work
2 Rounds
10-8-6-4-2
Bench Press 185/115
Deadlift 275/185

Rest 5 minutes between rounds

Boot Camp 6:30AM in Southie Green
5 Minutes of Rowing
4 Minutes of Biking
3 Minutes of Running x distance/AR for Bootcamp
2 Minutes of Double Unders
1 Minute of Burpees

Rest 3 Minutes

1 Minute of Burpees
2 Minutes of Double Unders
3 Minutes of Running x distance
4 Minutes of Biking
5 Minutes of Rowing

*Set a running clock for 15 minutes with a 3 minute rest period. Write transition times on the board

DISCUSSION 7 Comments

  1. Chad Kucera 02/19/2019 at 10:11 pm

    PP: 235
    PJ: 235
    WOD: 13:47 Adv with Chaput

  2. Michael 02/19/2019 at 9:06 pm

    wod: RX 9:38 with Zach.
    Repping Southie in Nashville, TN

  3. Coolidge 02/19/2019 at 2:00 am

    205 pp
    225 pj

    11:56 adv carrying Dale

  4. Trevor 02/18/2019 at 10:31 pm

    Did strength from floor to warm up the clean.

    PP: 135/145/155/165
    PJ: 165/175/185

    WOD: 13:51 Rx w/ Kris

    Post Class
    4 rds not for time
    10 ghd
    8 strict dips

  5. Ryan Gould 02/18/2019 at 5:46 pm

    PP: 95
    PJ: DNF

    WOD: 16:08 Rx w/ Bec

  6. Sean Flannery 02/18/2019 at 2:56 pm

    PP: 205-235#
    PJ: 215-240#
    WOD: 14:36 Adv half reps

  7. Crowley 02/18/2019 at 1:40 pm

    push press: up to 215#
    push jerk: up to 225#
    wod: 13:54 adv w/ Dudley