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