Skill Session Today & Annual Bar Crawl TONIGHT!

Aug 24th, 2019

Category: CrossFit

Skill Session Today & Annual Bar Crawl TONIGHT!

KB Run

Saturday Skill Session!
Join us this Saturday the 24th for our next Southie Skill Session. We’re working on Bar Muscle Ups, Chest To Bar and Chin Over Bar Pull-Ups! All levels are encouraged to join us. Class will take place from 8-9AM in Southie Orange. We will assess and work with your current skill level as well as go over progressions and drills you can perform on your own to get better at these gymnastics movements.

Jen crushing Bar Muscle-Ups at The 2018 Southie Showdown

This class is great prep for The Southie Showdown as well as The upcoming Crossfit Open, or for anyone that wants to get better at pull-ups! No pre-registration is required. This does not count towards your weekly classes. We’ll see you there!

Tyrone

Small Saturday Sweat!
Looking to get a WOD in with a smaller group this Saturday? Check out our L1/L2 classes in Southie Orange. It’s the same great class without the crowd! Class times are at 9:30AM and 10:30AM. After class stay to mobilize with us! Every Saturday at noon we offer an additional mobility class in Southie Green at Noon. Give your muscles some TLC after a long week of WODS! We’ll see you there!

 

CFS Annual Bar Crawl!
Join us for another year of Bar Hopping around the streets of Boston! Another year of dancing, drinks, mingling with your gym buddies and an overall great time. You don’t wanna miss this, so save the date for Saturday, August 24! Check out the itinerary below and hop in whenever you can! If you’re a newbie and/or don’t know a lot of members…..no worries by the end of the night you will 🙂

  • Boston Sail Loft 4:00-5:00
  • The Landing 5:15-6:45
  • Tia’s 7:00-8:00
  • The Point 8:15 – ????

This year we’re ending at The Point! There will be a section for us CFS peeps as well as some apps to fuel you after a long day’s journey! There will be NO COVER and NO LINE as long as you arrive before 9:30. If you can’t make it to the whole crawl and would like to come to the last stop you’re welcome to do so! We can’t wait to spend more time with you!


Warm-up
Partner Sandbag
Grab a partner and a Sandbag
Run 400M Together Switching off SB as needed

Then

P1- 200M Run
P2- SandBag Hang Clean
Switch

P1-200M Run
P2- Sandbag Bent Over Row (hold from middle handles)
Switch

P1- 200M Run
P2- Burpee Step Up
Switch

WOD
For Time:

30-20-10
Chest to Bar Pull-ups
Burpee Box Jump
Hang Power Cleans (135,95)

E5MOM- 400m Sandbag Run

*the workout starts with the 400m SB run

Level 2- (115|75)
Level 1- (95|55)
ADV -15-10-5 Bar Muscle-ups

Extra Work
3 Rounds
500M Row
50 Single Arm Dumbbell Shoulder to overhead (60/40) (50 Total: 25 R/25 L)

Scaled – 50/35