Friday Night Lights!
Join us next Friday the 22nd to kick off the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your first open WOD. Take the opportunity to cheer on your community and enjoy an awesome night diving into The Open. You can sign up for Friday Night Lights by clicking HERE. If you haven’t registered for the open yet click HERE for the Crossfit Games website and be sure to select Crossfit Southie for your affiliate!
All Regularly Scheduled Night Classes will be cancelled on 2/22. You are welcome to sign up for a heat even if you’re not participating in the open. Heats will run from 4-8PM. We will have a suggested warm up and area set up for you to get ready to tackle 19.1!!!
Normal Schedule Today.
On Monday 2/18 – Presidents Day – Normal classes through the afternoon. In the evening we will be running classes in Southie Green only at 4,5,6 & 7pm.
Warm-up
Run 1 Loop*
Then 2 Rounds
:30 on/:10 off
Medball Toe Taps
Medball Deadlifts
Medball Thruster Toss
Medball Burpee to Overhead
*Bike=1 Mile
Row=650m
Ski=550m
WOD
40 Wallballs
30 Deadlifts (225,155)
20 Burpee Pull-ups
1 Mile Run
20 Burpee Pull-ups
30 Deadlifts
40 Wallballs
Level 2- (185,125)
Level 1- (135,95), 30-20-10-800m-10-20-30
Bike Sub = 3 Miles
Row Sub = 2k
Ski Sub = 1600 Meters
Extra Work
2 Rounds
50 Heavy Dubs
50 ft HS walk
3/2 Legless Rope Climbs
50 ft HS Walk
50 Heavy Dubs
Rest 3 minutes between Rounds
*Scale to regular rope climbs, 25ft hs walk or 3 wall climbs, and 100 no heavy dubs