Back @ It – January Fundamentals Special!

Dec 26th, 2018

Category: CrossFit

Back @ It – January Fundamentals Special!

Cam

Holiday Schedule Update
Wednesday 12/26– All Levels Classes in Southie Green at 11AM, 12PM & 3PM. Open Gym 1-3PM.

We will be running classes in one box only all week between Christmas & New Years for All Levels classes. Come on in and get your fitness on!

Fundamentals is BACK in January!
Start the new year off with our Fundamentals program!! We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!
Click Here for More Information & Sign Up

We will be running classes in one box only all week between Christmas & New Years for All Levels classes. Come on in and get your fitness on!

Warm-up
:60 Work/:20 Rest & Rotate
1. Bike
2. Med ball Deadlift
3. Push Ups (ADV- on medball)
4. Med ball Thrusters
5. Pull Up Hang (ADV- med ball between feet)

Mobility
Quads and Hamstrings

WOD
3 Rounds
10 Strict Pull-ups
20 Deadlifts (225,155)
30/25 Calorie Bike
40 Push-ups
50 Wall balls
2:00 Rest

Level 2- Reps: 10-15 (185,115),-20/15-25-30
Level 1- ½ Reps, (135,85)

Coaches Tip – Your first set should be no less than 15 for push-ups and wall balls if completing the prescribed number of reps otherwise scale reps and use bands for push ups or a lighter ball for wall balls to move through the sets faster.

ADV- Weight Vest

Extra Work
3 Rounds of
100 Double Unders
20 Box Get Overs (48’)

*Can be done as a partner WOD with double reps.

Wod Credit – CrossFit Mayhem

DISCUSSION 1 Comments

  1. Brian Campbell 12/26/2018 at 8:12 pm

    28:53 Rx (6:30, 8:46, 9:37)