Upcoming Events!

Nov 2nd, 2019

Category: CrossFit

Upcoming Events!

Team KB Run

Upcoming Events & Socials!
We have some great events lined up over the next couple of months. Be sure to save the dates and get on registration if you plan to do either of the races below! Be sure to stay in the loop with our Upcoming Events page as well, which you can find HERE

Spartan Sprint At Fenway!
We’re excited to put a team together for the Spartan Sprint at Fenway this year and we’d love for you all to join us! Our team is registered for Sunday November 10th at 10AM. To register follow THIS LINK and review the steps below.

1. Click on The Sunday Morning start time
2. Click “Join A Team”
3. Pick “Crossfit Southie”
4. Team start is 10AM
5. Be sure to use our special discount code at check out for 50% OFF!! The code is CFSOUTHIE50


CFS Annual Holiday Party!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/7 8PM-???
Location: The Social Register
401 D Street, Boston

Yulefest 5K!
Don’t miss out on another epic Sunday Runday Funday!!! Team Southie Slay Riders are hitting the streets of Cambridge again to run the Yulefest 5K for the 4th year in a ROW! A fun and festive race with a great after party. Grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team!
Date/Time: Sunday, 12/15 9:30AM
Location: Harvard Square
Registration Link HERE

Run one loop


Banded Partner Drills
-High Knees
-Side Shuffle
-Backwards Run

At 0:00
1000m Row
800m Run
21 Burpees Over the Rower
Then AMRAP Sit-ups

12:00 Rest

At 14:00
750m Row
600m Run
15 Burpees over the Rower
Then AMRAP Sit-ups

23:00 Rest

At 25:00
500m Row
400m Run
9 Burpees over the Rower

At 31:00 Done

Score= Total Sit-ups

Level 2- Step over rower
Level 1- 15-12-9 Step-over rower.750-500-250/600-400-200

Extra Work
Heavy Double Unders
GHD Sit Ups

Scale to Regular Double Unders 70-60-50-40-30