C.R.A.S.H. – B. Registration & InBody Scan

Jan 9th, 2019

Category: CrossFit

C.R.A.S.H. – B. Registration & InBody Scan

Marshall

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Interested in a new goal or looking for something to train for in 2019?!
We have just the event for you! Join us this February for the C.R.A.S.H.-B. World Indoor Rowing Championship. Whether you hate the rower or can’t get enough of it, this event will benefit you. The 2K row is a great test of fitness and it’s a perfect opportunity to step out of your comfort zone with this world class event right in Boston! Take this opportunity for a new challenge in 2019 and with the support of your Crossfit Southie crew behind you! Any age group and fitness level are encouraged to compete. Divisions are made through age, gender and weight classes.

Here at Crossfit Southie we will be putting together extra rowing programming to help you prepare for the event. If you’re interested you can fill out this form and we will add you to an email list to coordinate with others training for the event!

Event Details
Date: Sunday, February 15th from 9AM-5PM *Start times will vary
Location: Boston University Agganis Arena
Entry Fee: $35.00

In-Body Scan at CFS this Saturday! Click here to schedule!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, January 12!

You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want! The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Click here to schedule your appointment!
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

Warm-up
3:00 Jump Rope
2:00 Muscle Snatch
1:00 Overhead Squat

Strength
EMOM12
Squat Snatch
High Hang
Mid-Hang
Floor

-Climb in weight as able after hitting a lift at all 3 positions (3 jumps total). Focus on technique.

WOD
10 Minute AMRAP
5 Hang Power Snatches (95,65) – Movement Demo
7 Overhead Squats
35 Double Unders

Level 2- (75,55)
Level 1- (65,35); 70 singles

Coaches Tip – Pick a weight where you can hold on to the bar for most sets of the barbell movements.

Extra Work
3 Rounds each for time
2000m Assault Bike
1000m Row
500m Ski
5 Minute Rest between Rounds

DISCUSSION 6 Comments

  1. Ryan Gould 01/10/2019 at 6:14 pm

    @115

  2. Ryan Gould 01/10/2019 at 6:14 pm

    EMOM: 65-125 cleans

    WOD: 6 even (HPC/FS)

  3. Trevor 01/10/2019 at 1:21 am

    Pre Class
    5 rounds
    1k row
    2 min rest
    Minimize splits
    (3:58.2/ 3:57.5/ 3:54.4/ 3:58.1/ 3:57.7)

    EMOM: 95-125
    WOD: 6+7 Rx

  4. Crystal Haynes 01/09/2019 at 5:04 pm

    Hi! Feb 15th is a Friday. Could it be Sunday, Feb 17th?

  5. Crowley 01/09/2019 at 3:05 pm

    emom: 125-165
    wod: 8+4 rx

  6. Sean Flannery 01/09/2019 at 2:22 pm

    Strength: 95-115#
    WOD: 8 Rds Rx
    Extra: 9:35; 9:08; 9:02