Bring a Friend Day tomorrow, New Bootcamp starts in May

Apr 24th, 2015

Category: CrossFit

Bring a Friend Day tomorrow, New Bootcamp starts in May

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Bring a friend day is tomorrow during our 9:30 & 10:30am classes! Grab a buddy and show them what CrossFit is all about! We also have a new bootcamp starting up in May.  If you have friends on the fence about CrossFit, the bootcamp is a great starting point…

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Bootcamp Classes (Monday, Wednesday, Friday 6:15 – 7:15am)
CFS Bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average bootcamp, but less intense than CrossFit. The primary focus is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight movements. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up towards CrossFit classes.

The May session of Bootcamp kicks off on May 1st and will run through May 29th. We’d love to have you join us for the bootcamp and take advantage of all of these extra classes as well. Spots are limited, so don’t delay! For more details and to secure your spot, click HERE.

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Conditioning Classes (Tuesday & Thursday, 7:30 – 8:30am), *included with Bootcamp but do count towards weekly total for CrossFit membership
This class is 30 minutes of conditioning, mainly in the form of running, rowing, biking, & bodyweight intervals. After the conditioning, there will be 15-20 minutes of core strengthening and stretching. This class is perfect for anyone who is looking to enhance their cardiovascular endurance, accelerate weight-loss, or get in a quick workout before the work day.

In addition to the Open gym hours, here are some of the other classes that we offer that are included with membership and do not count towards your weekly total…

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 Moskillity Class(Monday, 7:00 – 7:45pm)
This class includes a series of soft tissue work, stretching, and flexibility techniques to help improve your range of motion, all geared toward a specific skill of the day (ex: squatting, pull ups, etc.).  After opening up the tissues, we will work on refining the skill of the day with our new found range of motion.  All classes will be structured to take aim at sore spots from previous workouts and common trouble areas. The “skill of the day” will be posted on the CFS blog each Monday.

Yoga (Sunday, 10:00 – 11:00am)1-74bw1
End your week on a relaxing, restorative note with 60 minutes of Yoga. Our yoga instructors are CrossFitters themselves, so they understand the stress we put on our body during each training session. This class will help loosen up any tight spots that have developed after a week of working out, and will have you ready to go for Monday morning!

 Skills
Rowing technique
Rope Climb

Please remember to wear some form of leg protection to prevent against rope burn. Pants, tape, or long socks are some examples. Also, be aware there are no Oly shoes allowed during rope climbs as it tends to destroy the ropes. photo (14)Check out our new Crossfit Southie rope climbing socks! Get yours at the front desk for only $15! We can even add them to your account.  

WOD
5 Rounds
500m Row
12 Thrusters (115,80)
2 Rope Climbs
Rest 2 Minutes

Level 2 (95,65); 1 rope climb
Level 1 (75,45); 4 rounds; 3 pull to stands

 

DISCUSSION 12 Comments

  1. Brian M. Maser 04/27/2015 at 3:58 pm

    Did this on Monday, 4/27/15 – 29:10 Rx.

  2. Joel 04/26/2015 at 10:53 pm

    29:27 75#, 2 rope climbs/round

  3. Diana O'Neil 04/25/2015 at 8:59 pm

    30:48rx

  4. jason barrow 04/25/2015 at 3:31 pm

    WOD: 33:06 L2 Weight, 2 Rope Climbs/Round

  5. Brendan Cottam 04/24/2015 at 11:18 pm

    26:25 rx

  6. Alec 04/24/2015 at 5:21 pm

    27:something with legless rope climbs.

    I’m hoping one of these spring mornings it will actually be warm outside.

  7. Cash Lady 04/24/2015 at 3:39 pm

    29:40 at 65# with 2,1,1,1,2 on the rope climbs

  8. Rob Hassell 04/24/2015 at 3:13 pm

    26:12 rx.

  9. Jason 04/24/2015 at 2:21 pm

    WOD: 31:21 ish Rx. That was pretty tough.. thrusters were heavy.. rows got a little slower the last 3 rounds.

  10. Crowley 04/24/2015 at 1:13 pm

    wod: 26:01 w/ 10 push press @135#, 1 legless and 1 regular rope climb per round

  11. Frawls 04/24/2015 at 12:18 pm

    WOD: 28:50 w/10 false grip ring rows on a box per round. Shoulder not feeling the rope today. Rx thrusters.

  12. KB 04/24/2015 at 12:05 pm

    Bootcamp with Haley 8rnds emom 6 burpee box jumps & 10 lunges w/plate
    plus core work