20 down to 2 – CFS

Paul
Paul

Today – Friday 11/25 – All levels classes at 9,11,noon, 4,5,6 & 7 in Southie Green.  There will also be Open Gym from 1-4pm.
Saturday 11/26 – Normal Schedule

Mobility
Banded Distraction of the Lower Body – KStar, the Godfather of Mobility, says if you are not stretching with band distraction you are wasting your time.  Band distraction allows the ball of the joint to sit properly in the socket which allowing for the proper stretch of the tissues.
mcguire-768x839

Strength
Back Squat
2-2-2-2-2

WOD
20-18-16-14-12-10-8-6-4-2
Wall Balls
1-2-3-4-5-6-7-8-9-10
Power Snatches (135,95)
0r 20 minutes whichever comes first

-WOD Credit crossfit mayhem

Level 3- 115,75
Level 2- 95,65, 16-2, 1-8
Level 1- 75, 45 14-2, 7-1
ADV- 155,105

6 Comments

  • biscoe

    11/25/2016 @ 8:17 pm

    back squat x2: 425
    wod: 16:21 rx

  • KB

    11/25/2016 @ 6:42 pm

    L1 reps @55

    • Kb

      11/25/2016 @ 6:42 pm

      10:14

  • Brendan Caslin

    11/25/2016 @ 5:09 pm

    Squat: 305
    WOD: 17:45 @ 165

  • Brian M. Maser

    11/25/2016 @ 3:29 pm

    Back Squat: 275 across
    WOD: 16:40 Rx

  • Sean Flannery

    11/25/2016 @ 2:12 pm

    Strength: 300#
    WOD: As far as 5 power snatch on the 9, (Adv). 155 was heavy

Comments are closed.

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