Check Out Our Newest Class – CFS

May 10th, 2016

Category: CrossFit

Check Out Our Newest Class – CFS



I am sure by now many of you have noticed our sweet new spin bikes over in Southie Orange. We decided to add a new class to the mix that I hope you will take advantage of.

As CrossFitters we are task oriented. All of of workouts have a purpose, whether that be time or reps and we approach each WOD with a goal. Most of us could benefit from incorporating more endurance training. It can be tough to approach a long bout of conditioning because comparatively it’s boring. In our newest class addition, we would like to change that.

On Mondays and Thursdays from 4:45-5:30pm we are going to be starting a class that focuses on building our engines using 3 modalities- rowing, biking, and running. The class will be mostly in interval format, but some days will also involve us going long and steady. What is different from this class compared to others out there is that we are going to strive to make each class goal orientated with each modality. This class will not have any burpees, jump roping, box jumps ect. For some of you the session could be used on a recovery day or even in addition to your daily WOD.

This class is going to start on Monday, May 16th. It will not count towards your class total for the first 3 weeks and we encourage you to invite others. For non-members the class will be $10.00 for now. We are looking to get as much feedback as possible and if it is popular we will add more class times.

If you have any questions feel free to email me, [email protected]

Ring Muscle-up
Bar Muscle-up

“Southie Sangy V2.0”

800m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans (155,105)
9 Box Jumps

400m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans
9 Box Jumps

800m Run

Level 3- 1 MUP, (135,95)
Level 2- 9 Ring Dips(115,75)
Level 1 6 Ring Dips, (95,45), 400m Run/500m Row

Calf Rolling and Band stretching

Conditioning Class: WOD

3 Rounds
300m Shuttle Run*
Rest 3 minutes

This is the Boston Bruins’ off-ice conditioning test. Each round must be completed in under 1 minute. In 2015, all three first-round draft picks failed the test. Can you pass?
*Run is to be completed in 50m intervals. Run from 200m to 300m line and then back three times to complete 300 meters.

Rest 5 minutes

100m Sprint

Conditioning Class: Core
With a medicine ball
15 Russian twists
20 Knee Tucks
25 V-Ups
20 Knee Tucks
15 Russian Twists

DISCUSSION 16 Comments

  1. Eddy 05/11/2016 at 1:17 am

    23:46 L3

  2. jason barrow 05/11/2016 at 12:48 am

    Southie Sangy 2:
    4/28/15: 27:25 L3
    5/10/15: 24:02 L3

    Another one of those WODs that I remember in vivid detail. I thought I had enough room for improvement that a 3min PR was possible, got it. Squat cleans were just as much of a nightmare as last time though so I’m thinking my muscle-ups were just more confident this time around and made up most of that difference.

  3. Andrea 05/11/2016 at 12:41 am


  4. Trevor Crean 05/11/2016 at 12:21 am

    One year later. Still a spicy one.
    18:55 L3
    Little over a minute faster this time.

  5. Kurt 05/10/2016 at 11:31 pm

    27:54 Rx (down from 31:18)

  6. Brendan Cottam 05/10/2016 at 11:18 pm

    21:44 RX down from 25:10 last yr.

  7. Sean Flannery 05/10/2016 at 6:56 pm

    WOD: 20:57 Rx, w/bar mups

  8. Mullins 05/10/2016 at 4:03 pm

    18:46 rx

  9. Brian M. Maser 05/10/2016 at 3:24 pm

    27:22 w/ Bar MUs…about 4:00 slower than April 2015 but back then I failed every MU attempt…so, I’ll take it!

  10. biscoe 05/10/2016 at 3:09 pm

    23:53 i think? w/ 3×800 m runs & power cleans (knees real cranky this AM)

  11. Ben Brauer 05/10/2016 at 1:55 pm

    26:31 Rx

  12. Tom Kuchenreuther 05/10/2016 at 1:37 pm

    Scores from 4/28/2015: (for the lazy)
    Looking forward to do this one tonight!

  13. Nick Alonso 05/10/2016 at 1:28 pm

    WOD: 29:50 Rx Weight but MUP attempts (couldn’t get one)

  14. Crowley 05/10/2016 at 1:04 pm

    22:28 rx (51 seconds slower than last spring)

  15. Mike Quigley 05/10/2016 at 12:26 pm

    21:59, Bar MUPs and power cleans (hip).

  16. Marc Piccuirro 05/10/2016 at 11:21 am

    18:50 down from 21:23 (April 2015)