Schedule Update- Please Read!
Due to consistent low attendance, the following classes have been cancelled going forward:
*All 7:30AM classes (Conditioning Class & General CrossFit)
*All 3PM classes on Saturday. The gym will now close at 3pm.
We will continue to post the conditioning workouts for you to complete on your own. If you were a fan of these classes, we highly recommend that you check out our new CFS Endurance Class that meets every Monday & Thursday, 4:45-5:30pm. Thank you for understanding!
Go Bob, Go! Final Day of Competition at CrossFit Games!
Today is the final day of the Masters Competition at the 2016 CrossFit Games! Our very own Bob Caslin is absolutely crushing it in Carson, CA right now. With two days of hard work behind him, he has one final day to prove himself and compete against the fittest 60+ men in the world. We are already so proud of all that he has accomplished, and we can’t see what he will do today!
Bob’s first event of the day is “D-Ball Triplet”:
3 Rounds for time of
8 Thrusters @ 105#
3 Bar Muscle Ups
2 D-Ball Cleans @ 150#
Bob will compete in “D-Ball Triplet” at 1:30pm EST and he is going to CRUSH it! His second event of the day is unknown. Who knows what Castro has up his sleeve! This event will kick off somewhere between 4:10-7:30pm EST. We will post more details as they become available. All events can be streamed live by clicking HERE.
Let’s get behind Bob and give him some true CrossFit Southie support! Let him hear you! GO BOB!
Strength
Deadlift
3-3-3-3-3
WOD
5 Rounds
In 2 Minutes Complete
10 Power Snatches (115,75)
10 Box Jumps
Then AMRAP Kettlebell Swings (2,1.5)
Rest 1 Minute
Level 3- (95,65)
Level 2- (75,50) (1.5,1)
Level 1- (55,35) (1,0.75)
Conditioning Class: WOD *Today will be the last Conditioning Class at 7:30AM!
5 Rounds
:30 work, :15 rest/rotate
1. Battling Ropes
2. Burpees
3. Double Unders
4. Ice Skaters
5. Assault Bike
Rest 1 minute after each round
Conditioning Class: Core
3 x :60 second isometric Hip Extension hold on GHD.
Rest as needed between attempts.
ADV – weighted