Southie Spotlight: November Member Achievements

Dec 7th, 2017

Comments: 9
Category: CrossFit

Southie Spotlight: November Member Achievements

Amy – 2012 Crossfit Games

Bring a Friend Day: THIS SATURDAY during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends!

Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts or specials.

Warm-up
EMOM 6
Odd- 12/10 Cal Ski/Row or 10/8 Cal Bike
Even 1- 20/15 Push Ups
Even 2- 20 Reverse Lunges
Even 3- 3 Wallclimbs

Strength (25 minutes)
Work up to a heavy set of
20 reps
Back Squat

Gymnastic WOD (12 minutes)
16-12-8
Ring Dip
Pistols Alternating
-Complete 3 wallclimbs or a 25ft handstand walk between sets

ADV- 4-3-2 strict muscle-ups
SuperADV – 4-3-2 strict muscle-ups
Scaled – use the bench or the ghd handles for dips.

Conditioning (10 minutes)
2 Mile Bike (or 1500m Row/Ski Erg)
150 Double unders

Need help with your Handstand Walks? Check out our video on drills to help you with this skill.

Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your November Member Achievements and The “Southie Side Piece” for November which was 1000M Ski Erg! If you or someone you know got a PR in the month of November and we missed it please let us know!! Keep up the great work everyone!

DISCUSSION 9 Comments

  1. Ryan Gould 12/09/2017 at 12:24 am

    BS: 185×20
    WOD1: 8:08 with wall climbs
    WOD2: 7:40 Rx (bike)

  2. Jason Barrow 12/08/2017 at 2:26 am

    Squat: 195×20
    WOD1: 7:46 with Wall Climbs (Keeping it real, QUESTIONABLE DEPTH on a bunch of reps.)
    WOD2: 7:09 bike

  3. Trevor 12/08/2017 at 1:28 am

    Feelin those back extensions from yesterday.
    155
    7:34 Rx
    7:14 (I think) on the bike.

  4. Crowley 12/07/2017 at 2:06 pm

    back squat: 205
    wod 1: 9:23 w/ regular MUs (7-6-5) and handstand walks
    wod 2: 9:03 w/ ski erg

  5. Sean Flannery 12/07/2017 at 9:15 am

    I need a recovery day but yesterdays Filthy Fifty time was 19:22 Rx

  6. Trevor 12/07/2017 at 1:48 am

    The inability to comment on yesterdays filthy 50 post is actually giving me anxiety.

    If ‘future-me’ can find this my time was 19:05 Rx w/ back extensions.

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