The Whole Shabang – CFS

Sep 8th, 2016

Category: CrossFit

The Whole Shabang – CFS

Core Work = Fun

Core Work = Fun

Nutrition Challenge Update!
Did you miss the lecture last night but still want to participate in the challenge? Fear not! You can still sign up! To read through the material that was covered at the lecture, click HERE. If you have any questions, shoot us an email or ask one of your coaches or Michelle in class.
Important Dates:
Deadline to Register: Sunday, September 11th
Challenge Dates: Sunday, September 11th – Saturday, October 22nd
Benchmark Test Day: Tuesday, September 13th during All Classes
Weigh-Ins/Measurements: Friday, 9/9 AM, Tuesday 9/13 PM, Wednesday 9/14 AM & PM
The deadline to register is THIS Sunday! Please click HERE to sign up if you plan to participate. We need you to sign up here so that we can add you to a team and send you important information about the challenge, food logs, etc.!

Bring a Friend Day: Thursday, September 15th During ALL Classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! Our next Bring a Friend Day will be next Thursday, September 15th during all classes. No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends!

Bring a Friend Day Referral Bonus

If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Get Paid to talk about CrossFit!
Do you want to get paid to talk about CrossFit? Let’s be honest, you do it all of the time anyway! Now is your chance! A research firm is looking to speak with several CrossFitters who CrossFit 1-3 times per week for a mini documentary they are making. Participants will be rewarded $160 for their help.

They are looking for people to participate in one of two ways:
1.) A series of video diaries made at home or at the box over the course of two weeks (about 2 hours)
2.) An in person interview on 9/12 or 9/13 for about one hour.

If you’re interested in participating, please send an email to [email protected] with the following information:
-Do you consider yourself a “casual” or “elite” CrossFitter
-How many times per week do you do CrossFit
-Age group
-Any other interesting information about you!


Level 1- Power Snatch

400m sprint
3 Rounds
5 Power Snatches (115,75)
5 Overhead Squats
25 Double unders
400m sprint
3 rounds
5 Power Snatches
5 Overhead Squats
25 Double Unders
400m sprint

Level 2 (95, 65)
Level 1 (65,35)

DISCUSSION 10 Comments

  1. Ryan Gould 09/09/2016 at 2:58 am

    Snatch: 105×3, 115×1
    WOD: 20:19 @ 85#

  2. jason barrow 09/09/2016 at 1:19 am

    Snatch: 135×3
    WOD: 16:11 Rx

  3. Trevor Crean 09/09/2016 at 1:06 am

    Snatch: 135 – no wrist issues today was nice.

    WOD: 15:01 Rx – surprised myself on this one.

  4. Tom Kuchenreuther 09/08/2016 at 11:59 pm

    Snatch – 115, 135, 155, 165, 165
    WOD: 16:06 Rx

  5. Brian Campbell 09/08/2016 at 9:07 pm

    1.) 185×3, 205×2…
    2.) 11:36 Rx

  6. Jule 09/08/2016 at 5:45 pm

    Snatch: 135
    WOD: 17:34 L2

  7. Sean Flannery 09/08/2016 at 1:37 pm

    Snatch: 170
    WOD: 14:33 Rx w/500m rows

  8. Eddy 09/08/2016 at 1:21 pm

    Snatch: 155×3
    WOD: 19:28 Rx…4 month vacation is over, back to mornings, back to reality.

  9. Brian M. Maser 09/08/2016 at 1:02 pm

    Snatch: 160
    WOD: 13:26 Rx

  10. Crowley 09/08/2016 at 12:18 pm

    snatch: 175×3
    wod: 14:10 rx