Southie On The Beach Event – CFS

Jun 26th, 2017

Category: CrossFit

Southie On The Beach Event – CFS

Jose – BADASS

Mark your calendars for these July events we have coming up!

Southie On The Beach
Date/Time: Sunday, July 9th starting at 9:30AM
Location: Carson Beach, South Boston
Join us for a day of Beach Volleyball right here in Southie! We’ll have other games as well if Volleyball isn’t quite your jam, or just join us for a fun day in the sun! Be sure to RSVP on our Facebook invite here.

Jim Kane Sugarbowl 5K
Have you been missing out on our 5K outings due to your busy weekends? Well here’s your chance to run a 5K with the Southie Squad on a beautiful summer week night! Registration can be found here.
Date/Time: Thursday, July 20th at 7PM
Location: Carson Place/Boston Teacher’s Union Building
Cost: $25.00

Southie Skills Lab
This week we’re working on Pistols! We have some great progressions to help you master this skill. As always the end of each session we test out our new skills with a work out! Join us Tuesday night at 7PM in Southie Green!

Warm-up
8 min AMRAP
Run 200m
5 Strict Toes to Bar
50’ Single Arm Overhead Dumbbell Lunge (Switch arms @ 25’ mark

Accessory/DB Work
5 Dumbbell Power Cleans
5 Dumbbell Front Squats
5 Dumbbell Shoulder to OH

*The entire complex should be completed unbroken, without taking your hands off of the dumbbells. Start light and then increase the weight and see what you can do!

WOD (30 Minute Cap)
4 Rounds
600m Run
30 Wallballs (20,14)
20 Toes to Bar
Rest 1 Minute

Level 2- 20/15 Reps
Level 1- 400m run, 15/10 reps
ADV- 30,20 Wallball

DISCUSSION 9 Comments

  1. Joel Carpenter 06/27/2017 at 1:01 am

    Wod: 22:10 (400m run, 20 wall balls, 15 t2b)

  2. Jason Barrow 06/27/2017 at 12:58 am

    WOD: 25:10 Rx

  3. Trevor 06/27/2017 at 12:54 am

    DB: 40s
    WOD: 23:03 Rx.

  4. Daniela Bitto 06/27/2017 at 12:12 am

    Accessory 45s
    Wod 23:46RX

  5. Sean Flannery 06/26/2017 at 4:40 pm

    Access: up to 66#
    WOD: 24:37 Rx

  6. JT 06/26/2017 at 2:22 pm

    Accessory: up to 55#
    WOD: 25:52 Rx

  7. Brian Maser 06/26/2017 at 12:50 pm

    Accessory: up to 60#
    WOD: 25:27 Rx

  8. Marc 06/26/2017 at 11:36 am

    DB Complex: up to 60
    WOD: 23:49 I think