New Class Addition! – CFS


New Class Addition: Southie Skills Lab starting next Tuesday @ 7pm!
We’re excited to announce that CrossFit Southie will be adding a new skills class on Tuesday nights at 7pm! Each week will be a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements will be kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes will be an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! We’ll be kicking the first class off next Tuesday March 7th @ 7pm focusing on Chest to Bar Pull Ups & Bar Muscle Ups! All ability levels welcome. Come on by and get some ill skillz!

Sports and Wellness Appointments with Dr. Fernandez THIS Saturday!
Still feeling  17.1? Well, we have the solution for you! Dr. Fernandez is taking appointments for this Saturday, March 4th. Right now he is still wide open! Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. He is a graduate of the prestigous New York Chiropractic College and has been a licensed Chiropractor since 1997. And on top of all that he is a passionate CrossFitter, eats strict Paleo, and is signed up for the Open and wants to help you crush it too.

Rates and treatments are below. His adjustments include soft tissue work, which is my favorite part. Sign up HERE to try him out!

Partner Strength
Minutes 0-5
AMRAP Clean and Jerk (Dou-bles) @80% of Max. Resting 1:1 with your partner 1=2 Reps

Minutes 5-7 Rest

Minutes 7-10
AMRAP Clean and Jerk (Dou-bles)@85%
Resting 1:1 with your partner

Minutes 10-12 Rest

Minutes 12-15
Clean and Jerk (singles) @90% of Max. Rest-ing 1:1 with your partner

Report Reps and weights for all 3 segments

8 Minute AMRAP
2 Hang Power Cleans (135,95)
2 Box Jump Overs
4 Hang Power Cleans
4 Box Jump Overs
6 Hang Power Cleans
6 Box Jump Overs
Level 2- (115,75)
Level 1- (95,45)