Strict Gets You Strong

Southie is our Home!
Southie is our Home!

CrossFit Southie Bootcamp will be back in August, with a special rate of $149 for first-time members! The August session will kick off on Monday, August 3rd and run through Monday, August 31st.
It’s not too late to work on your fitness this summer and ramp up your training. Our 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 boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149* for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!
Current CFS members! Got a friend who is interested in getting started? Refer a friend to August bootcamp and receive a $50 referral bonus off of next month’s membership!
*This offer is for 1 month only and applies exclusively to new members and alumni members that have been inactive for 90+ days.

Strength
Deadlift
5-5-5-5-5

WOD
750m Row
15-12-9
Strict Handstand Push-ups
Strict Pull-ups
750m Row

Level 2 –Push-ups x 2
Level 1 – 15-12-9 Push-ups
ADV- 21-15-9

Conditioning Class: WOD
50-40-30-20-10
Calories on Rower
Double unders x2

Conditioning Class: Core
3 Rounds
:30 on, :30 off
Pike ups on rower
Hollow Rocks
Plank ups on rower

17 Comments

  • Tom Kuchenreuther

    07/30/2015 @ 7:46 pm

    DL – 365×5
    WOD: 20:23? .. 21-15-9

  • Andrea Cooke

    07/29/2015 @ 1:32 am

    No DL today.

    14:48 ADV

    Enjoyed that one

  • Trevor Crean

    07/29/2015 @ 12:59 am

    WOD: 19:37 Rx.
    DL: 295#
    My pull is a lot stronger than my push.
    Pull-ups were fine, hit failure on HSPUs real quick.

  • jason barrow

    07/29/2015 @ 12:47 am

    Deadlift: 325×5
    WOD: DNF (Keeping it real, I didn’t follow the rules, so a DNF.)
    22:42, did 10 strict HSPU’s with 2 abmats, couldn’t get an 11th, switched to kipping HSPU’s for the rest of them, strict pullups the whole way through.

  • Brendan Cottam

    07/28/2015 @ 11:45 pm

    Deadlift – 305
    wod- 17:34

  • biscoe

    07/28/2015 @ 5:49 pm

    deadlift x5: 455
    wod: 14:29 rx

  • Kathy Baker

    07/28/2015 @ 4:35 pm

    DL 175. Wod 18:00 9-6-3 3 strict pull up then orange band
    Thought this was going to be a good one until I found out there was no kipping.
    Think my time would have been a lot more had I not been beside Hyatt . Tough 1

  • Brian M. Maser

    07/28/2015 @ 3:58 pm

    WOD: 21:18 w/ 1 ab mat.

  • Michael Byrnes

    07/28/2015 @ 3:24 pm

    DL: 355#
    WOD: 16:40 w/ 1 abmat

  • Mike Quigley

    07/28/2015 @ 2:35 pm

    DL – 365×5
    WOD – 16:17, at 9-6-3. Probably did more strict HSPU today than I’ve done over the past year combined – so I’ll take this as a win.

    Post Wod – 3 rounds of 20 ghds and handstand walks. Walks were 100/50/25.

  • Kelly

    07/28/2015 @ 1:48 pm

    That. was. terrible.
    19:30 with purple band pullups

  • Eddy

    07/28/2015 @ 1:45 pm

    Deadlift: 315×5
    WOD: 17:58 Rx

    • Eddy

      07/29/2015 @ 1:07 am

      6pm
      Hatch
      Handstand walks, double unders, GHDs

  • Frawls

    07/28/2015 @ 1:30 pm

    Deficit DL: 275×5 w/ clean grip.
    WOD: 15:38 Rx
    Post-WOD: Hatch Squat and a couple HS Walk attempts but I had nothing.

  • Kurt Brumme

    07/28/2015 @ 1:13 pm

    Strength: 305
    WOD: 23:17 with 1 abmat
    Post-WOD handstand walk practice + 2 rounds soak entirely through clothing

  • Petra

    07/28/2015 @ 1:07 pm

    DL: 215
    WOD: 16:33 w/ 800m run and banded HSPU

  • Morgan

    07/28/2015 @ 11:40 am

    DL 250×5
    Wod: 19:06 with banded hspus
    Post wod 3 rounds of 20 ghd and hand stand practice

Comments are closed.

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