Southie Socials!

Jul 24th, 2018

Category: CrossFit

Southie Socials!

Colby

Upcoming Events!
Southie On The Beach
Join us for another Southie Social in the sand! We’ll have volleyball matches going on throughout the day, no pre-registration required!! We’ll make teams and rotate as the day goes on. If volleyball isn’t your thing don’t worry! Come down and hang out with us, we’ll also have cornhole and spikeball!
Party starts at 10AM but feel free to stop in at anytime.
Date/Time: Sunday, 8/12 at 10AM
Location: Carson Beach, Southie!

Southie On The Beach last year!

Annual Bar Crawl
Save the date for our annual CFS Barcrawl. Get outside the box and get social with us! Details will follow, for now save the date!! Saturday, September 8th! We can’t wait to spend more time with you!

2017 Bar Crawl!

Warm-up
2 Rounds
10 Alternating Step Ups
5 Windmills Per Side
10 Single Arm Kettlebell Presses per side
5 Russian Swings
10 American Swings

Mobility
Shoulders
Calves

Accessory
3×10 Bandy Pull-aparts
3×10 Scap Push Ups

WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push presses (115,75)
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Level 2- 95,55
Level 1- 75,35

Cashout
Coached Core Workout

Extra Work
Part 1
Bench 5×5
Barbell Bent Over Rows 5X5

Part 2
10/7 pegboards for time

DISCUSSION 8 Comments

  1. Becca Riegel 07/25/2018 at 3:28 pm

    I beat Barrow. (Approximately an annual event, so worth posting about.)

    10+7 Rx

  2. Jen Merinder 07/25/2018 at 1:30 pm

    WOD: 13+21 RX….ill accept the TIE with Campbell 🙂
    Cashout: done (card game tabata roulette with Sacco…brutal)

  3. Jason Barrow 07/25/2018 at 12:34 am

    WOD: 9+4 (115, push jerks)
    I think Jill could put up the number of times she lapped me vs my number of rounds completed and still beat me on this one,

  4. Trevor 07/24/2018 at 11:40 pm

    Power Cleans
    6×5 @175 across

    DB Bench
    5×8(55’s)

    4 rds
    10 weighted GHDs
    10 Hip Ext.

  5. Brian Campbell 07/24/2018 at 9:32 pm

    Extra Work:
    1.) 225
    2.) 5:38

    Jack: 13+21 Rx (PR)

  6. Ben 07/24/2018 at 4:36 pm

    WOD: 11+10 Rx

  7. Crowley 07/24/2018 at 12:54 pm

    12+17 rx

  8. Sean Flannery 07/24/2018 at 11:21 am

    WOD: 11+25 Rx
    Extra: 135-175#