November Bootcamp, Nutrition Challenges and 14.4

November Bootcamp
CrossFit Southie Bootcamp will be back in November, with a special rate of $149 for first-time members! The November session will kick off on Monday, November 2nd and run through Monday, November 30th.

CrossFit Southie Bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149 for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!

Current CFS members! Got a friend who is interested in getting started? Refer a friend to November bootcamp and receive a $50 referral bonus off of next month’s membership!

Nutrition Challenges – The End is Near!
Calling all Paleo and Performance Challengers! You’re almost at the finish line… can you believe it? Saturday, October 31st will be the last day of logging points and cheats, etc. We hope you’ve been feeling good and are noticing improvements in your body composition and at the gym. Due to the large number of people also participating in the Southie Showdown next weekend, benchmark workouts will be tested the week of 11/9, following the Showdown. If you’re antsy and want to complete some benchmarks on your own be fore then, go for it! We’ll take measurements/weigh-ins next week. Be sure to stop by the desk to check out your results!

Weigh-Ins:
Tuesday 11/3 – Evening Classes
Wednesday 11/4 – Evening Classes
Thursday 11/5 – Evening Classes
Friday 11/6 – Morning Classess
*If you can’t make it in during one of these times, stop by the desk and ask a coach for help.

Stay strong! We can’t wait to see your results!

Skill
Muscle-up

Strength
Back Squat
3-3-3-3-3

OPEN WOD 14.4
14 Minute AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135,95
20 muscle-ups

Level 3 – (115,75), Chest to Bar Pull-ups
Level 2 – (115, 75), Chest to Bar Pull-ups, 50-40-40-30-20 reps
Level 1 – (95,55), 40-30-30-20-10 Pull-ups

Scores/Comments from Open WOD 14.4 Performed on 2/19/15
Scores/Comments from Open WOD 14.4 Performed on 3/21/14

Conditioning Class: WOD
Row 40 Calories
Run 400m
Rest 3 minutes
Row 30 Calories
Run 300m
Rest 2 minutes
Row 20 Calories
Run 200m
Rest 1 minute
Row 10 Calories
Run 100m

Conditioning Class: Core
3 Rounds for Quality
9 Strict toes to bar or straight leg raises
6 Around the worlds (3 each direction)
3 Dragon Flags