Snatch a Partner!


InBody Scan Returns to CFS – Saturday, 11/3
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, November 3! 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!

Schedule online by clicking here.

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
Dynamic Warm Up w/ 100m Runs Mixed in
-Lateral High Knees
-Over the Fence/Under the Fence
-Plank Walks
-Burpee Broad Jumps
-Spidey Walk
Empty Barbell Snatch Movement Prep

Thoracic Spine

Partner Strength
Minutes 0-4 (115,75)
Minute 4-6 Rest
Minutes 6-9 (135,95)
Minutes 9-11 Rest
Minutes 11-13 (155,105)
Minutes 13-16 Rest
Minutes 15-16 (175,120)

ADV + 30/20LBS
Level 2 – 40/30lbs
Level 1 -50/40lbs increase by 10/5lbs

Coaches note- These should be technically proficient reps and should not be rushed. Capable athletes should be squat snatching at some point. Try to partner with someone with similar abilities. If you do not match up with anyone, use separate bars and work in with each other.

3 Rounds
535m Run
25 Burpees

Level 2- 20 Burpees
Level 1- 300m, 15 burpees
ADV- Add a weight vest
Row/Ski Sub – 750m
Bike Sub – 1 mile

Extra Work
6 Rounds
2 Min Amrap
2/1 legless rope climbs
15 Cal Row
HSWalk for distance
Rest 1 min

Wod Credit – CFMayhem

Conditioning Class (6:30AM Green, 4:45pm Orange)
4 Rounds
90s work:30s Rest and Rotate
1. Row for Calories
2. Burpees
3. Bike
4. Double Unders
Rest 90s


  • Joel Carpenter

    10/16/2018 @ 12:39 pm

    Squat Snatch all the way 65#-90#
    WOD: 15:34 w/ski (700m, 600m, 600m)

    Echoing the above – it’s too dark to run outside.

  • Jason Barrow

    10/16/2018 @ 12:44 am

    Strength: 95# – 155#
    Did 5 snatches. Got my fill of strength for the rest of 2018.

    WOD: 10:40 Rx

    Trev’s right that it’s too dark to run now. It got a little dangerous on that opening 100m, sorry for the elbows.

  • Ryan Gould

    10/16/2018 @ 12:15 am

    Snatch: DB snatch up to 50# then 95# barbell

    WOD: 12:55 Rx

  • Trevor

    10/16/2018 @ 12:10 am

    95-135: 57 reps solo, 62 if you count whatever barrow was doing.

    WOD: 13:41 w/ ski (750m/600m/600m)

    Too dark out to run now. Indoor cat season is oficially here.

  • Ben von Staats

    10/15/2018 @ 12:56 pm

    Snatch – 175lbs.

    Wod – 12:31 Adv.

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