tardy = burpee

The warm up is essentially important to our workout. We get the blood flowing, we work on static/dynamic stretching techniques and drill movements used in the day’s strength and WOD. As most of you are aware, here at CFS, half the time the warm-up is nearly as challenging as the WOD. To ensure that you are all properly ready for exercise and to help reduce the injury rate, we will be enforcing a burpee tardiness penalty. In doing so, hopefully everyone will be encouraged to show up on time or at the very least everyone will be warm for the strength/WOD portion of the class. For each minute late, you will complete 5 burpees. If you show up more than 10 minutes late, you may not take the class.Don’t worry, we offer classes every 30 minutes so that would mean 20 extra minutes to stretch and work on skills (you know…the things you are supposed to be working on anyway) and 50 less burpees. Congratulations and your welcome! See you at class today, on time…

Power Snatch

In 2 minutes you must complete:
200m run then
AMRepsAP in the remaining time of power snatches (75,55)
Rest 1 minute
Repeat 5 times

Level 2 (65,45)
Level 1 (55, 35)

*Massage Therapy
As a reminder Natalie Baldwin will be offering deep tissue massage therapy all day every Tuesday and Friday in the new and improved, Southie Green Zen Room. To register click here.   Natalie has received rave reviews and if you haven’t tried her, we suggest you do.  Only $60 for all first time massages.