1st Time For Everything – CFS

Oct 27th, 2017

Category: CrossFit

1st Time For Everything – CFS

Stephen

Sports Wellness on Saturday!
Dr. Miguel will be back at the box this Saturday offering his chiropractic and sports wellness services. Don’t miss out! Click HERE to view services and rates and to book your appointment!

We Need Judges!! November 11th & 12th!
We’re getting closer to our judging goal, but still need your help! We need 12 more judges for Saturday and 7 for Sunday! Are you available to help?? Please read below for more details…

Our seventh annual Southie Showdown is quickly approaching! This is our largest event of the year, with 270 athletes coming from all over to compete and hundreds of spectators coming to watch. It’s an awesome, fun weekend and a great opportunity for us to show how strong the Southie community really is! This event would not be possible without YOUR help! We need a bunch of judges to help the event run smoothly.

Not sure if you can judge? If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!

Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!

Warm-up
Partner Up!
P1: Row 12/10 Calories
P2: AMRAP Hand Release Push Ups
Switch
P1: Row 12/10 Calories
P2: False Grip Ring Rows
Switch
P1: Row 12/10 Calories
P2: AMRAP Good Mornings
Switch

Skill
Muscle-up
Ring Dip

Strength
EMOM14
Odd- 3 Deadlifts
Even- 5 Strict Pull-ups

WOD
50/40 Cal Row
15 Muscle-ups
50/40 Cal Row

Level 3- 8 Muscle-ups
Level 2- 30 Ring Dips/30 Chest to bar Pull-ups
Level 1- 20 Ring dips/20 Pull-ups 40/30 cals
ADV- 25 Muscle-ups

Bike/Ski sub – 40/30 cals

DISCUSSION 3 Comments

  1. Dan Palermo 10/28/2017 at 2:41 pm

    275
    11:09 RX

  2. Ben 10/27/2017 at 3:51 pm

    Strength: 315-375, strict pull-ups
    WOD: 13:04 (40 cal bike 2nd round)

  3. Crowley 10/27/2017 at 3:34 pm

    strength: deads @295#, strict pull-ups
    wod: 11:01 rx