Always Able – CFS

Mar 24th, 2016

Category: CrossFit

Always Able – CFS

Fitness Blur

Fitness Blur

On Sunday we will be running a reduced schedule for Easter with classes at 9 and 10am.

Important Parking Announcement
Our neighbors at Cassanova (the business to the left of Southie Orange) are moving out and need our cooperation with parking. They’ve been kind enough to allow us to share their parking during busy times; however, parking in front of their space will be off limits for the next few days. A dumpster will be dropped off in front of their space either Friday or Saturday. Parking will be off limits there until the dumpster has been dropped off and then removed. Any cars interfering with this will be towed at the owner’s expense. We thank you in advance for your cooperation!

Friday Night Lights Finale – THIS Friday!
Can you believe we’re in our final week of the 2016 Open? This year’s Open threw lots of new things at us – from overhead walking lunges, to super heavy squat cleans, to bar muscle ups for the first time ever. Week after week, everyone rose to the occasion, gave it their all, and did the best they could. We can’t even count the number of people who got their first bar muscle up during 16.3. It was amazing!

We want to celebrate another great Open season and all of your accomplishments together with a final Friday Night Lights for the season. We hope to see lots of you there to participate in the workout, cheer on your friends, and have some fun. After the final heat, we will clean up and close up shop and head out for some drinks at Shenannigans (332 W Broadway). Be there or be square!

To sign up to participate, please click HERE.

*The 4pm & 5pm classes will run as scheduled on Friday Night. Friday Night Lights heats will run from 6pm – 8:00pm.

Member Appreciation (1)

To celebrate the end of the Open, Reebok is providing CFS with an exclusive discount on Reebok.com.

Starting March 24th through March 28th, our affiliate will receive a 30% discount SITE-WIDE using the code SOUTHIE30

Strength
1. Press
3-3-3-3
2. Push-press
2-2-2-2

WOD
1 round of:
100 double-unders
50 squats
25 Push-presses
Then, 2 rounds of:
60 double-unders
30 squats
15 Push-presess (95,65)
Then, 3 rounds of:
40 double-unders
20 squats
10 Push-presses (95,65)

GDidz- 10:24

Level 2 (75,50), 1/2 Double Unders
Level 1 (50,35), Singles

Conditioning Class: WOD
EMOM 20
Odd – 10/8 Calories on Assault Bike
Even – 200m Sprint

Conditioning Class: Core
3 Rounds
6 Strict Leg Raises
12 GHD Sit ups

DISCUSSION 6 Comments

  1. jason barrow 03/25/2016 at 12:55 am

    Press: 105×3
    Push Press: 165×3 (Just realizing now I should have been doing doubles.)
    WOD: 19:31 Rx

  2. Jule 03/24/2016 at 6:00 pm

    5×5 BS: 175#
    WOD: 15:07 w/ 75#

  3. Nick Alonso 03/24/2016 at 12:40 pm

    115/175
    WOD: 16:00 Rx

  4. Kurt Brumme 03/24/2016 at 12:32 pm

    Strength: 125/185 (fail at 195)
    WOD: 16:04 Rx

  5. Marc Piccuirro 03/24/2016 at 11:50 am

    125/215
    12:58

  6. Jason 03/24/2016 at 11:48 am

    Strength: 135#/155#
    WOD: 14:35 75#