Schedule Update
Today – Monday 12/30 – All Levels CrossFit Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm. CTX @ 6am & 630pm
Tuesday 12/ 31 – New Year’s Eve – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm. CTX @ 6am. The box will close at 6pm.
Wednesday 1/1 – Happy New Year!!! All levels CrossFit classes in Southie Green at 11am and noon. Goose will be in to hit the WOD at 10am if anyone wants to join or make use of Open gym.
Thursday 1/2 – Normal Schedule
New Meal Plan Service
Outside of your workout, the food you fuel your body with is essential to looking, feeling, and performing your best. If you want real results then you’ve got to eat right.
That’s why we’re excited to announce that we’ve partnered with Nutre – a Local and 100% Massachusetts based meal delivery company – to fuel your fitness goals the easy way.
Nutre’s meal delivery fits whatever diet you’re on. Whether it’s paleo, healthy, bulking, cutting, they’ve got you covered. and for a limited time, you can get 20% OFF your first order for being a loyal member of CFS! When ordering be sure to select “pick up” and CF Southie as your location. You can order by clicking THIS LINK
Warm-up
Athlete’s Choice 3:00 Bike, Ski, or Run
Then
2 Rounds
:40 on /:10 Rest and Rotate
-Barbell Front Squat
– L-Sit On Rings (scale to knees tucked or ring support)
-Muscle Clean
-Scap Pull- Up (Round 2 Strict Pull-Up)
Strength
E2MOM12
Squat Clean Reps (hands stay on the bar/touch and go)
8
7
6
5
4
3
*Climb in weight as able
WOD
21 Power Cleans 135|95
21 Ring dips
15 Front Squats
15 Strict Pull-ups
9 Shoulder to Overhead
9 Muscle-ups- (or 9 Strict Pull-ups +9 Dips)
Level 2- 115|75
Level 1- 95|55
ADV- 155|105
Extra Work
3 Rounds of
25|20 Cals Bike
75’ HS Walk
Scale HS walk to 50’, 25’ or 3 Wall Climbs