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Sep 1st, 2015

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Cool New Complex

Strength Work up to Max weight for the complex 1 Thruster 1 Push-press 1 Push-jerk WOD 3 rounds 60 Double Unders 30 Wallballs (20/14) 20 Deadlifts (185/115) Level 2- (155,105), 20 Wallballs, 30 Double unders Level 1- (115.75), Singles, 20 WB, 15 Deadlifts Conditioning Class: WOD Rowing Tosh 3 Rounds Row 250m Row 500m Row […]

Aug 31st, 2015

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Snatch Complex – WOD Penalty

Strength EMOM10 1 Hang Squat Snatch 2 Overhead Squats Level 1- Hang Power Snatch WOD For 20 Minutes Every 4 Minutes Complete* 300m Run 6 Power Snatches 8 Overhead Squats (115,75) 10 Toes to Bar Level 2 (95,65), 5 Power Snatches, 6 Overhead Squats, 7 Toes to Bar Level 1 (75,45), 200m Run 5 Reps […]

Aug 30th, 2015

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Bear Complex/Strict Pull Ups – At Home WOD + Weekly Schedule

Strength Power Clean 3-3-3-3-3 WOD 12 Minute AMRAP 1 Bear Complex (115,75) 2 Strict Pull-ups 2 Bear Complexes 4 Strict Pull-ups 3 Bear Complexes 6 Strict Pull-ups … Level 2 (95,65) Level 1 (75,45) ADV- (135,95) Weekly Strength Schedule Monday – Snatch/Overhead Squat Complex Tuesday – Thruster/Push Press/Push Jerk Complex Thursday – Back Squat – Benchmark – […]

Aug 29th, 2015

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Crossfit Games WOD: Triple 3

Just a reminder, we will be running a reduced schedule today. All Levels classes will be held in Southie Green. Classes are at 8, 9, 10, 11, Intro at Noon, Oly at 1pm, and general classes at 2 and 3pm. There will be no classes at 9:30 and 10:30. 2014 Crossfit Games WOD (45 min […]

Aug 28th, 2015

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Looks Can Be Deceiving

Skill Pistol WOD 1 Every Minute on the Minute for 10 Minutes* 3 Power Snatches (135,95) 4 Pistols 5 Clapping Push-ups Level 2- (115,75), HR Push-ups Level 1- (95,45), HR Push-ups ADV- 5,6,7 *For every round not completed within the minute run 400m at the end of WOD2 WOD 2 40 Bar Facing Burpees 30 […]

Aug 27th, 2015

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Benchmark: “Bradshaw”

Strength Deadlift 3-3-3-3-3 WOD “Bradshaw” 10 Rounds 3 Handstand Push-ups 6 Deadlifts (225,155) 12 Pull-ups 24 Double Unders Level 2- 8 rounds; (185,115),7 pull-ups, 12 Double Unders Level 1- 6 rounds; (135, 95), 6 push ups, 6 Pull-ups, 30 singles Conditioning Class: WOD 10 Rounds Row 15 calories Rest 45 seconds Conditioning Class: Core 3 […]

Aug 26th, 2015

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Strength Transfer – Triple 3 this Saturday

Schedule Update for This Saturday (8/29) This Saturday, we will be completing 2014 CrossFit Games workout “The Triple 3.” This is a long, endurance workout so make sure you are well-hydrated and come prepared for the long haul. If you are a newbie or cardio isn’t exactly you thing, don’t worry we have scalable options […]

Aug 25th, 2015

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Rope Climb Skills – Cool Partner WOD

Reminder: Please be aware to wear leg protection for rope climbs. Pants, Shin Sleeves or tape will do the trick. Bring long socks or purchase your own CFS rope socks at the front desk. You can pay cash or put it on your account. Either way be protected! Still having trouble clamping your feet to […]

Aug 23rd, 2015

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Skill – Strength – Partner WOD

Want to know a little bit about the Glute Hamstring Developer (GHD) before you come in? Check out how to use this machine. General Overview Skill GHD Sit-ups Strength Back Squat 5-5-5-5-5 -Between sets complete10 GHD sit-ups Partner WOD 12 Minute AMRAP 10 Pull-ups 12/10 Calories on the Airdyne (can sub ski erg or rower) […]