Grip Gainz – GET SOME! – CFS

Al - Nice to have you back
Al – Nice to have you back


We have our own personal CrossFit Southie grips created by our very own Tom Kooch and his special lady friend, Jill Bass. By wearing these you can still shake lay-peoples hands with the look of horror of seeing your mangled ripped up mits from the mornings pull-up WOD. Check em out at the desk, only $15 beans, what a bargain!

grip gainz

1. Strict Press
2. Push-press

WOD 1 (10 Minute Hard Cap)
Burpee Pull-up
Kettlebell Swing (2,1.5)

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

Rest 5 Minutes

WOD 2 (5 Minute Hard Cap)
20 Pull-ups
20 Burpees to Target
20 Kettlebell Swings

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

Conditioning Class: WOD
7 Rounds
In 2 minutes:
250m Row
AMRAP Burpees over rower
Rest 1 minute

Conditioning Class: Core
3 Rounds
10 Hamstring Curls on rower
10 Pike ups on rower