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!
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!
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