Functional Fitness – CFS

Have you had your Functional Movement Screen yet? Schedule today!
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
Rope Climbs
*please remember leg protection. Long socks, pants, tape, etc…

WOD
5 Rounds
12 Burpee Box Jumps
10 Front Squats (155,105)
2 Rope climbs
Rest 1 Minute

Level 3- (135,95)
Level 2- (115,75), 10 BBJ, 1 Rope Climb
Level 1- (65,45), 3 Pull to Stands

Conditioning Class: WOD
Death by 10 meters
*In minute 1, run 10m. In minute 2, run 20m – shuttle style, 10m down and back. Continue until you can no longer complete the prescribed distance within the minute.

Then, 5 minute cool down on bike

Conditioning Class: Core
15 Jane Fondas – right side
20 Right side plank raises
25 Plank ups
20 Left side plank raises
15 Jane Fondas – left side