Work:Rest – CFS


CFS Fundamentals & CFS Bootcamp are BACK in October!
Are you or a friend interested in starting CrossFit, but a bit nervous about making the leap into general classes? Look no further! We’re excited to announce that our CrossFit Southie Fundamentals Program is returning next month, along with our popular Bootcamp program! Read below for details on both programs and to get signed up!

Over the course of eight one-hour sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of program, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into our CrossFit classes… and be a whole lot fitter!

Fundamentals Program will meet Tuesdays & Thursdays, 6pm – 7pm.
Price: $99
Click HERE to Sign Up!

This program is a community-based, high energy, circuit conditioning workout without the use of barbells or high skill gymnastics. The primary focus of this program is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight exercises. This program is more challenging than your average bootcamp, but a little less intense than CrossFit.

Bootcamp Classes meet Mondays, Wednesdays and Fridays, 6:3am – 7:30am.
Price: $149
Click HERE to Sign Up!

Grab a kettlebell
2 Rounds
40 sec work, 20 sec rest
Strict Toes to Bar
Assault Bike
Kettlebell Cross Chops

*Perform 40 sec of windmills on one side during round 1. Switch sides for round 2. Same for cross chops.

2 Power Cleans
1 Push-jerk

4 Rounds
40 sec Work, 20 sec Rest
Shoulder to Overhead (115,75)
Toes to Bar
Assault Bike
Kettlebell Swings (2,1.5)

Record Total Reps

*Complete 4 rounds at one station, then rotate.

Level 2- (95,55), (1.5,1)
Level 1- (75,35), (1, 0.75)


  • Jen Merinder

    09/29/2017 @ 3:51 pm

    EMOM: #165
    WOD: 200 RX…..dammit Alec!

  • Alec

    09/29/2017 @ 2:03 pm

    Up to 230 on EMOM, 201Rx- wanted to hit 200 and knew the number I had to get going into the last set- got 1 extra just for insurance!

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