Holiday Weekend Schedule Update & “Fight Gone Bad”

Oct 9th, 2019

Category: CrossFit

Holiday Weekend Schedule Update & “Fight Gone Bad”

Scott – KB Swings

We will be running a reduced schedule this weekend for the Columbus Day holiday. 
Saturday 10/12– 1 Box only – All Levels Classes at 8,9,10 & 11, Mobility and Intro @ Noon, 2pm. No 930 or 1030 classes in Southie Orange.  Open gym will run from 6-8am and from 12-2pm
Sunday 10/13 – All Levles at 9 and 10am only.  Endurance at 10am in Southie Orange.
Monday 10/14 – 1 Box only – All Levels classes at 530,630, 9, 11, 12, 4, 5, 6 & 7pm.  Bootcamp will run as scheduled at 630am.  There will be no classes in Southie Orange.

Warm Up
2 rounds of 30s on no rest
High knees
Push ups
Squat Jumps
Mountain climbers

Benchmark WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball,
Sumo deadlift high-pull, 75,55
Box Jump, 20in box
Push-press, 75|55
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Level 2/1 – 65|35

Extra Work
3 Rounds of
100 Double Unders
15 Strict HSPUs
2 Rope Climbs