Skill&Strength – CFS

Mar 17th, 2016

Category: CrossFit

Skill&Strength – CFS

Dani - Toes To Bar

Dani – Toes To Bar

THIS Sunday, March 20th: St. Patty’s Day Murph
Due to the parade and the madness that ensues South Boston on Parade Day, classes will be at 8am and 830am with a social immediately following at the box. We will be completing the hero WOD “Murph.” This is a really tough workout, but can be scaled for every ability level. Don’t let the volume scare you away!

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Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*You can partition the pull ups/push ups/air squats however you want. In the event of bad weather, we will sub 2000m Row or 2 Miles on the Bike for the 1 mile runs.

We encourage everyone to come and participate and if you are willing, bring some food/booze to the social. We will be closing up shop after the brunch before the roads close down for the parade. Post to comments if you are able to make it and will be contributing to the social.

Have you had your Functional Movement Screen/Goal Setting meeting yet? Schedule today!

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Whether you’ve been CrossFitting for five years or for five seconds, we’ve all got strengths and weaknesses and areas that we can improve on. The CFS Functional Movement Screen has been redesigned to help improve your entire experience here at CrossFit Southie: through identifying and addressing your movement/mobility imbalances, as well as discussing your personal fitness goals and path to success. We highly encourage all members to sign up for a session to meet with a coach and take this assessment.

During this 30-minute session, you will be evaluated on several movements. These will be movements you are already familiar with: lunging, squatting, push ups, etc. After the assessment, your coach will identify areas that need improvement, as well as give you tools to improve these muscle imbalances or limitations. We will also discuss your own personal goals and ways that they can be achieved.

This meeting is FREE with membership, and we highly encourage everyone to take advantage. Click HERE to sign up!

Skill
Strict Handstand Push-up

Strength
Back Squat
5-5-5-5-5
-Between sets complete 5 strict handstand push-ups

Complete at 70-80% of your 1RM backsquat. Completing the Open tomorrow? Keep it closer to 70% and know that there will most likely not be backsquats in the Open WOD!

WOD
3 Rounds
20 Kettlebell Swings (2,1.5)
20 Box Jumps
20 Row for Calories

Level 2 (1.5,1)
Level 1 (1,0.75)

Ca$hout
1 Minute Plank hold
30 Sit-ups
1 Minute Plank hold

Conditioning Class: WOD
5 Rounds
20/17 Calories on Assault Bike
400m Run
Rest 2 minutes

Conditioning Class: Core
2 Rounds
10 Pallof Presses per side
10 Strict Toes to Bar

DISCUSSION 3 Comments

  1. jason barrow 03/18/2016 at 12:59 am

    Squat: 205×5
    WOD: 10:36 Rx

  2. Crowley 03/17/2016 at 2:15 pm

    squat therapy and free-standing hspu’s
    wod: 8:02 rx

  3. Nick Alonso 03/17/2016 at 12:58 pm

    FS: 135# Outlaw program
    WOD: 11:07 Rx (skeleton crew this A.M.)