Ahead Of The Game

Feb 21st, 2019

Category: CrossFit

Ahead Of The Game

Danny V

Friday Night Lights!
Join us THIS Friday 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. 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!!!

The Power of Community!

March Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Having trouble staying motivated through these cold winter months?!! We’ve got you covered with our March Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Warm Up
2 Rounds
:45 on/:15 off
Burpees Over PVC
Pass Throughs
V-Ups
Overhead Squats

Strength
EMOM7
1 Snatch Balance

-Rest 3 Minutes-

E2MOM8
3 Overhead Squats @ 80-85%

WOD
3 Rounds
20 Kettlebell Swings (2,1.5)
20 Wallballs
20 Toes to Bar

Level 2- (1.5,1), 15 T2B
Level 1- (1,0.75), 10 T2B

Conditioning 4:45PM in Southie Orange
3 Rounds Each for Time
1000m Row
1.5/1.25 Bike
100 Double unders
Rest 3 Minutes

DISCUSSION 2 Comments

  1. Sean Flannery 02/22/2019 at 9:19 am

    Snatch B: 135-155#
    OHS: 175-198#
    WOD: 8:54 Rx

  2. Crowley 02/21/2019 at 12:53 pm

    snatch balance: 145-195
    ohs: 205-235
    wod: 9:40 rx