tardy = burpee

The warm up is essentially important to our workout. We get the blood flowing, we work on static/dynamic stretching techniques and drill movements used in the day’s strength and WOD. As most of you are aware, here at CFS, half the time the warm-up is nearly as challenging as the WOD. To ensure that you are all properly ready for exercise and to help reduce the injury rate, we will be enforcing a burpee tardiness penalty. In doing so, hopefully everyone will be encouraged to show up on time or at the very least everyone will be warm for the strength/WOD portion of the class. For each minute late, you will complete 5 burpees. If you show up more than 10 minutes late, you may not take the class.Don’t worry, we offer classes every 30 minutes so that would mean 20 extra minutes to stretch and work on skills (you know…the things you are supposed to be working on anyway) and 50 less burpees. Congratulations and your welcome! See you at class today, on time…

Power Snatch

In 2 minutes you must complete:
200m run then
AMRepsAP in the remaining time of power snatches (75,55)
Rest 1 minute
Repeat 5 times

Level 2 (65,45)
Level 1 (55, 35)

*Massage Therapy
As a reminder Natalie Baldwin will be offering deep tissue massage therapy all day every Tuesday and Friday in the new and improved, Southie Green Zen Room. To register click here.Β Β  Natalie has received rave reviews and if you haven’t tried her, we suggest you do.Β  Only $60 for all first time massages.


  • Ranjith

    08/13/2011 @ 4:49 pm

    power snatch: 70
    wod: 70 (53 lb)

  • sarahp

    08/13/2011 @ 12:29 am

    power snatch: 105
    wod: 65 rx

  • christina

    08/13/2011 @ 12:05 am

    power snatch: 85 lb
    wod: 71 rx

    tomorrow is kelsey’s last day with us….. : (

  • James S.

    08/13/2011 @ 12:05 am

    WODs with OLY are awesome. Was runninf late for the 4:30 class today so went home, took a power nap, and made 5:30pm. The nap was needed…

    P-Snatch: 145×2
    WoD: 68 rx

  • John

    08/13/2011 @ 12:00 am

    Power Snatch: 175

    WOD: 65 RX

  • Greg

    08/12/2011 @ 11:57 pm

    Damn! Cris O, I’m going to coat your paddle board in bacon.
    145 x2
    67 on the WOD

  • Andrea

    08/12/2011 @ 11:30 pm

    power snatch: 90
    WOD: 83rx

  • Kelsey

    08/12/2011 @ 11:13 pm

    Looking fly in the pic Coach B!

    Power Snatch: 93#

    WOD: 56 Rx

  • Cris O

    08/12/2011 @ 8:45 pm

    I think that what everyone is trying to say is – It was all fun and games until Greg arrived late. Uwaaah! oh snap.. gotta run (I’m late)

  • Goose

    08/12/2011 @ 7:18 pm

    I don’t want to this to dis-encourage anyone from coming to class if you’re running late. Please come, even if it is the last class and you are more than 10 minutes late. Just be prepared to get warmed up real quick with burpees.

  • Arik

    08/12/2011 @ 6:03 pm

    Power Snatch: 155 lbs. x 2

    WOD: 41, Rx. Running was a lot better but it might have been the Lulu shorts. Those things really do work.

    Meredith got her double unders after class. Congrats.

  • Ash

    08/12/2011 @ 3:48 pm

    Jim Jim- I think we are going to start hitting up at 7pm class – Coach B, get ready, you have 2 beasts headed your way πŸ™‚

  • Ali

    08/12/2011 @ 1:50 pm

    Chuck – I can’t believe you were a month late! Your poor mother! haha

  • Gambee

    08/12/2011 @ 1:48 pm

    I foresee a lot of burpees in my future…..

    One question though. What if you’re 10 minutes late for the last class of the day? I’d much rather do 50+ burpees then not to be able to WOD that day.

  • Amy

    08/12/2011 @ 1:35 pm

    Greg….you jerk. Because of you everyone has to do burpees. Hang your head in shame.

    I am trying to be funny. I think about 30 members think this is directed towards them, and it is not directed towards anyone. We just don’t want anyone to get hurt! This is the best strategy we could come up with. When I was a member of CrossFit Boston back in the day they had this policy ain place and I used to bust my ass to not be late. I would sprint from the T with 5 bags in my hands. And I like burpees….

  • dudley

    08/12/2011 @ 1:33 pm

    power snatch: 135×2
    WOD: 93

  • Joe

    08/12/2011 @ 12:47 pm

    Back in high school one of my teachers always told us, “to be early is to be on time; to be on time is to be late.” Nowhere is this more true that CrossFit Southie.

    Loved the energy in the 5:30 class: everyone was on time, Bish and Luis were getting everyone fired up during the WOD, which everyone crushed, and no one lied down after the workout. Gotta love that on a Friday morning.

    Power clean: 145×2
    WOD: 63 Rx

  • Gill

    08/12/2011 @ 12:47 pm

    Power Snatch: 75
    WOD: 85 rx

    I was baller at the rest minutes, but everything else about today kind of blew

  • Luis

    08/12/2011 @ 12:45 pm

    Amazed at the energy level of the 5:30am class. Bish you are a nut!

    Power Snatch: 165# x2
    WOD: 93 Reps
    2 minutes ago

  • Maze

    08/12/2011 @ 12:42 pm


    Love the post Goose

  • Chuck

    08/12/2011 @ 3:06 am

    So….I was born a moth late so that would be 31(days) x 24(hrs in a day) x 60 (min in an hr) 44640 (minutes in a month). K so this is going to be painful. 5 (burpees per min) x 44640 (minutes in a month) = 223200 burpee penalty for a month of rent I owe to my mother……….HA! But wait……….about 4 years of crossfit….one coach B. O-Lift cert and one burpee box jump session at 14,000 feet. = -742. Win! That means Mom owes me some tough love!

    But in all loving seriousness, we could stop the warm up and instruction to watch the enforcement of the debt with all athletes eyes judging………….That is if things have to go there.

  • Shae Tozzo via Facebook

    08/12/2011 @ 2:20 am

    yay burpees! We also use them for form infractions!

  • Berretta

    08/12/2011 @ 1:34 am

    Greg, other people show up late, its not just you. There are a lot of reasons we’re holding people accountable for being late, singling the them out isnt one of them. Hell, I didnt arrive early enough one morning to coach cuz I turned around because I forgot my lunch and I did burpees.

    P.S. Check me out in that pic, last row middle. Shoulders were so tight I had to stick my neck through like a chicken. Sweet position Coach B.

  • Greg

    08/12/2011 @ 12:45 am

    I was late yesterday so I’m pretty sure this post is about me haha. Sorry fellow tardy people lol. On another note, how many peeps were in that class in the first pick? Crazy! (good)

Comments are closed.