New Class Addition! – CFS

Mar 1st, 2017

Category: CrossFit

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

DISCUSSION 14 Comments

  1. Cam 03/02/2017 at 2:17 pm

    Love the new class addition. Dope stuff.

  2. Ryan Gould 03/02/2017 at 5:03 am

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

  3. Jason Barrow 03/02/2017 at 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.

  4. Trevor 03/02/2017 at 1:20 am

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

    WOD: 12+7 Rx.

    134 ski cals w/ Sean in 7min.

  5. Andrea Daniela Byrnes 03/01/2017 at 11:37 pm

    Strength- 105
    Wod. 12 @ 85#

  6. Ben Brauer 03/01/2017 at 9:35 pm

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

  7. Kurt 03/01/2017 at 3:40 pm

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

  8. biscoe 03/01/2017 at 3:14 pm

    c&J w/ ben: [email protected], [email protected] 245, [email protected]
    wod: 14 + 6 rx
    assault bike ca$hout

  9. Brendan Caslin 03/01/2017 at 2:33 pm

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

  10. Brian Maser 03/01/2017 at 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

  11. Crowley 03/01/2017 at 2:22 pm

    c&j w/ Brendan: [email protected], [email protected], [email protected] (I only did 1)
    wod: 14+13 rx
    sprints on the assault bike

  12. Kippy 03/01/2017 at 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

  13. Marc 03/01/2017 at 12:39 pm

    C&J: w/Caslin 18 @ 225, [email protected] 240, [email protected]
    WOD: 14+10 Rx
    Sprints sucked