Superstar Supersets


CFS Paleo Challengers use code OCT1214  here to receive 10% off your CustomFit meals purchase.

Functional Movement Screen – Sign Ups Now Available!
Fran, Fight Gone Bad, One rep max lifts: these are our CrossFit benchmarks that let us know if we are improving and what we need to continue to work on. But what are our benchmarks with mobility work, and how do we know if we are improving? Enter, FMS.

FMS stands for the Functional Movement Screen. The goal of the screen is to reduce dysfunctional movement – mobility, imbalances, and/or weakness issues. If you continue to train in a dysfunctional manner, you will be putting yourself at risk for injury and decrease your ability to workout at your highest level. The FMS evaluates and scores 7 movements that are key to normal function. The entire screen takes only fifteen minutes, and you will be performing movements you are already familiar with such as overhead squats and push-ups. Each movement is scored, and once your limiting movement patterns are identified you will be able to correct them on your own with simple exercises, and then later recheck them against your baseline score.

We are very excited to introduce you all to Wes Hendricks. Wes has been CrossFitting since 2007, has competed at Regionals several times, and just finished up Chiropractic school. Wes is also certified to administer the Functional Movement Screen, and will be bringing FMS to CrossFit Southie. This is an excellent opportunity for you to identify what exactly is holding you back and walk away with clear direction on how to fix it. Sign ups for your FMS are now available at the desk in Southie Green. Appointments last 30 minutes. Wes is available on Thursday nights at 5:30 and 6:00pm and on Saturday mornings at 10:30am and 11:00am. Please stop by the desk to get your name on the list and we’ll contact you with an appointment opportunity!

Handstand Push-ups

Back Squat

After each set of squats complete a set of weighted lunges (5 on each leg). Use dumbbells or kettlebells.

WOD (15 minute hard cap)
3 Rounds
21 Power Cleans (95,65)
15 Front Squats
9 Handstand Push-ups

Level 2 (75,55)
Level 1 (65,35)

*Only those proficient on the wall should be kipping

Conditioning Class: WOD
“Boat Races”
5 Rounds
500m Row
400m Run
Rest 2 minutes

Conditioning Class: Core
Alternating Tabata
L-Sit Hold
AbMat Situps