CrossFit
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May 5th, 2016

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Category: CrossFit
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Throwdown Deadline! – CFS

Headwear for sale – $20 – Get them while they’re hot!! Don’t Miss The In-House Throwdown Registration Deadline! The deadline to sign up for the In-House Throwdown is TODAY at noon. Trust us, you do not want to miss this event. Teams will be announced shortly after the deadline closes to allow you time to […]

May 4th, 2016

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Category: CrossFit
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High Reps – Medium Domain – CFS

In-House Throwdown, Saturday May 14th… Get signed up! The deadline to sign up for the In-House Throwdown will be Thursday (5/5) at 12pm. Teams will be announced shortly after to allow you time to coordinate, plan team names & outfits! If you have not yet signed up but plan to compete, please sign up HERE […]

May 3rd, 2016

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Category: CrossFit
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Final WOD Announcement! – CFS

Speed Demon 10 min AMRAP Relay 7 Burpees onto Plate 25 Double Unders (Scaled: 50 Single Unders) 7 Wallballs At “GO”, one team member will complete one full round of the workout. After the wallballs, he/she will run back to the start line and tag the next team member who will step up and complete […]

May 2nd, 2016

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Category: CrossFit
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Bigger & Badder – CFS

In-House Throwdown WOD Announcement! Click HERE to see the other WOD that has been announced. The Southie Shuffle (10 min cap) Run 1070m (2 loops) as a team, carrying the following items: 72# Sandbag 20# Medicine Ball 35# Kettlebell Athletes can switch items as many times as necessary on the run. One teammate can carry […]

May 1st, 2016

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Category: CrossFit
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Perfect Lil’ Sunday – CFS

Strength Strict Press 5-5-5-5-5 – Between sets work in 10 DB bent over rows each Side WOD 30-20-10 Kettlbebell Swings (2,1.5) Burpees Box Jumps Level 2- (155,115) Level 1- (75,55) Strength Schedule Monday – Front Squat Wednesday – Push Press + Push Jerk Thursday – Benchmark: “Wood” Friday – Squat Snatch At Home WOD Midline […]

Apr 30th, 2016

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Winded Barbara – CFS

Skill Running Technique WOD Winded Barbara 3 Rounds 200m Run 20 Pull-ups 250m Row 30 Push-ups 200m Run 40 Sit-ups 250m Row 50 Air Squats Level 2 – 15-20-30-40 Level 1- 10-15-20-25 Strongman Class: Skill Tire Flips Strongman Class: Test 100′ Tire Flip for Time *2 attempts. Strongman Class: WOD EMOM, complete 5 burpees In […]

Apr 29th, 2016

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Category: CrossFit
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In-House Throwdown WOD Announcement!

“No Strings Attached” 2 Rounds 30 Synchronized Box Jumps Then, gauntlet style: 20/15 Calorie Row 40 Kettlebell Movements (1.5pd) 20 Pull Ups At “Go!” all three team members will start box jumps together. Once the team has completed 30 synchronized reps, Athlete 1 will move to Station 1 and begin to row. Once complete, he/she […]

Apr 29th, 2016

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Category: CrossFit
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Explosive Cardio – CFS

Have you signed up for the In-House Throwdown yet? What are you waiting for!? Click HERE for more details, workout standards, and to sign up to get involved! We got some new Iron Man Spin Bikes for the gym. They are a great option or substitution when looking to keep your body guessing. They are […]

Apr 28th, 2016

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Category: CrossFit
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#TBT – Lissa MOTM 2011- CFS

Lissa can be seen most mornings in the 6:00am class in Southie Orange. She is always a bright spot in our day. She’s a great conversation, very caring and is always offering tips to the newer members. She has been here since day 1, and even did Crossfit style personal training with Goose before the […]

Apr 27th, 2016

Comments: 19
Category: CrossFit
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Benchmark: “Helen” – CFS

Have you signed up for the In-House Throwdown yet? What are you waiting for!? Click HERE for more details, workout standards, and to sign up to get involved! “…my palms start to sweat, how can a workout make me feel so queasy? The coach yells “3, 2..” I guess this means it’s time… “..1, go!” […]