With an influx of newbies and with the competitor programming running alongside classes in green, our 6pm class has been jammed. Our neighbors are in the process of moving out and after some renovations we will have some breathing room during these prime hours. For now, be patient and work with us to spread out.
L1/L2 (Scaled) Classes
If you are newbie, start here, be nurtured and grow. When you are ready to make the leap, go for it.
RX Classes
If you have been a member of CFS for more than 3 months you could really benefit by making the jump to the Orange Box and the RX classes. These classes assume you know the basics, less time will be spent on drilling nuances and we will provide more efficiency of movements tips and will give you more time on the platforms. By making the jump you will also give more room for newbies to learn. You do not have to be an Rx athlete to take these classes, we only ask that you have seen the movements in a class before and be comfortable with the different ways to modify and scale.
Burnt Toasties
Burnt Toast is our competitor programming. This program assumes that you have taken 3+ months of RX classes and have developed efficiency in the movements and can complete most workouts as RX. Your work capacity is now higher and you will benefit from more volume, including more strength and more technical work. You are expected to watch the videos on the site and start the class on time, stay on pace with the suggested times on the site to keep things moving and start the WOD with the class. Coaches are here to guide you through and help with improving technique on platforms but there will be little drilling and more time moving and feeling the movements. Burnt Toast runs alongside classes in Southie Green on the hour. Popular hours are at 6am, noon, 6pm and 7pm. During the busier hours, a dedicated coach will be with the toasties throughout the hour.
The Burnt Toast programming is a well rounded competitor program but everyone has their own specific weaknesses. Feel free to add in weakness training, in addition to or in place of the programming, but make sure not to do so at 6pm and work around and be respectful of the coaches and the classes at other times. Also, please pick up after yourself and keep things running smoothly so we can continue to hold these classes during all hours. Best times for toasties are at 6am, noon, 6pm and 7pm as you will find a bunch of other toasties to work with and push you to your limits at these times.
All Levels
These classes are for the newbie, the scaled and the Rx athlete. We have coaches on to accommodate all fitness levels.
Slower Hours
Our morning classes, especially the Southie orange 630, 730 and green 7am and 9am are generally our slowest classes of the day so there is always room here. The 5:30 and 6 crew would love some newcomers to mix up the action. If you are available at these times, come on in and get some extra attention.
Strength
Front Squat
3-3-3-3-3
WOD
5 Rounds
10 Front Squats (135,95)
30 Double Unders
Level 2 (115,65), 15 Double Unders
Level 1 (95,45), 60 Singles
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