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

WOD
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)

Ca$hout
SPRINTS

14 Comments

  • SEAN FLANNERY

    03/04/2017 @ 5:10 pm

    C+J: 4@ 210, 2@ 220, 4@230
    WOD: 14+9 Rx

  • Cam

    03/02/2017 @ 2:17 pm

    Love the new class addition. Dope stuff.

  • Ryan Gould

    03/02/2017 @ 5:03 am

    C+J w/ Thomas: 17/7/15 @ 150, 160, 170
    WOD: 12+8 Rx
    Sprintz!

  • Jason Barrow

    03/02/2017 @ 1:55 am

    Strength w/ Trev: 13/7/11 – 175/185/190
    WOD: 14+8 Rx
    Sprinted as fast as my 17.1 hammies would allow.

  • Trevor

    03/02/2017 @ 1:20 am

    CJ w/ barrow. 160/170/180 – 13/7/11

    WOD: 12+7 Rx.

    134 ski cals w/ Sean in 7min.

  • Andrea Daniela Byrnes

    03/01/2017 @ 11:37 pm

    Strength- 105
    Wod. 12 @ 85#

  • Ben Brauer

    03/01/2017 @ 9:35 pm

    C&J w/ Biscoe: 7 @ 185, 6@ 215, 3@ 225
    WOD: 14+28 Rx
    9 sprints (I think?)

  • Kurt

    03/01/2017 @ 3:40 pm

    C&J w/ Maser
    WOD: 14 Rx
    Assault bike sprints w/ Maser and Caslin (227 cals)

  • biscoe

    03/01/2017 @ 3:14 pm

    c&J w/ ben: 6@225, 2@ 245, 3@255
    wod: 14 + 6 rx
    assault bike ca$hout

  • Brendan Caslin

    03/01/2017 @ 2:33 pm

    C&J with Marc
    WOD: 16+24
    sprints with maser and brummesdottir

  • Brian Maser

    03/01/2017 @ 2:27 pm

    Partner Strength w/ Father Brumme:
    20/8/6 (185, 205, 220 for me, 165, 185. 205 for Brumme).
    WOD: 14+3 (subbed burpees for the box jump overs)
    Assault Bike sprints with Brumme and Caslin

  • Crowley

    03/01/2017 @ 2:22 pm

    c&j w/ Brendan: 12@215, 7@225, 7@235 (I only did 1)
    wod: 14+13 rx
    sprints on the assault bike

  • Kippy

    03/01/2017 @ 2:02 pm

    Barbell therapy with Morgan: I forget exact reps, but weights were 138/148/158
    WOD: 16+11 Rx
    Cashout: Assaulted by the AB with Mer and Nick

  • Marc

    03/01/2017 @ 12:39 pm

    C&J: w/Caslin 18 @ 225, 9@ 240, 8@250
    WOD: 14+10 Rx
    Sprints sucked

Comments are closed.

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