Rules of Engagement – CFS

Weightlifting & Cardio

REMINDER: Southie Skills Lab TONIGHT @ 7pm!
Tonight we are focusing on both the kipping and strict handstand push-up. Come get gymnasty with us!

Over the past week and going forward we have added in some accessory work on some days and more intense warm-ups on others. We have decided that with such an experienced membership that we would start filling the hour with extra components that we hope will further everyone’s fitness gains and help prevent overuse injuries.

We know it is sometimes difficult to see the benefits of accessory work such as bandy pull-aparts and glute bridges, but they help stimulate the smaller muscle groups that work to stabilize the joints and as a result help you get stronger. For those of you that like HGTV, think of it like this: You can lay down tile with the grit alone and it can be completely functional. But, if you put down one of those vinyl underlayments with the grid pattern under the tile you will create an extra barrier to neutralize movement stresses which will protect the tiles from moving out of place and cracking. Thus, allowing the tile to have greater integrity under load. It’s the same with the accessory work. It is helping you build stability to allow you to perform better under load.

So please, take the accessory stuff seriously. Don’t poop out because it might not feel as challenging as a heavy deadlift or a 3 rep push-press. Give it your full effort and work towards becoming bullet proof. And as for the warm-ups, don’t be lazy! You are CrossFitters! You should be using every opportunity to become more fit. Challenging warm-ups will help progress your cardiorespitory capacity as well as get more blood flow to your prime movers. More blood flow to your prime movers will allow for feeling better during the strength portion of the hour and much mightier lifts!!

Let’s work together to become the best version of ourselves possible!


10 min AMRAP
50’ Bear Crawl
10 Strict T2B/Leg Raises
50’ Broad Jump

3×10 Floor Press with DBs
3×10 Alt Plank Rows

In 20 Minutes Complete:
Thrusters (95,65)
Toes to Bar
Alt. Single Arm DB Snatches (50,35)
Double Unders x3
In The remaining time complete: AMRAP Calories on the rower

Level 2- (75,55), (40,25), DUx 1
Level 1- (55,35), (30,15), Singlesx4


  • Jason Barrow

    04/26/2017 @ 12:52 am

    So did every class read this post thinking Amy was talking directly to them or is the guilt just a 7PM thing?

    WOD: DNF, ONE dub remaining Rx. Raced the clock at the end and lost.

  • Trevor

    04/26/2017 @ 12:31 am

    16 cals on the ski erg

    What Marc said…

  • KB

    04/25/2017 @ 10:58 pm

    Happy to read this post Amy !


    04/25/2017 @ 10:43 pm

    WOD: 89 cals Rx

  • Daniela Bitto

    04/25/2017 @ 4:29 pm

    74 cals
    DB thrusters 30#
    Single arm snatch 35# right arm only

  • Marc

    04/25/2017 @ 11:20 am

    35 cals on the ski erg
    That sucked

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