Southie Showdown Registration will open TODAY at 12pm! This event sells out quickly, so don’t miss out! The registration link will be
posted here and on social media. Don’t miss it!
Weekend Announcements
Babysitting: There will be NO babysitting this Saturday, October 7th. Babysitting will resume next week on Saturday from 9AM-11AM.
V02 Max Class: There will be NO endurance class on Sunday, October 8th with Sebastian. Class will resume on October 15th.
Sports Wellness: Dr. Miguel will be back at the box this Saturday offering his chiropractic and sports wellness services. Don’t miss out! Click HERE to view services and rates and to book your appointment!
EXTRA WORK
Going forward, we will be taking a different approach with our competitor programming. We want the programming to be all inclusive and align with general classes as much as possible while providing avenues for everyone in the gym to put in EXTRA WORK outside of classes to get better.
Instead of having a different program altogether, we will be adding in EXTRA WORK. Class WODs may have more challenging options for Advanced athletes but the general WOD layout will remain the same for both competitors and general CrossFit. As much or as little EXTRA WORK can be done as each athlete desires and/or is capable of given their specific goals and lifestyle.
Our main goal in doing so is to stay cohesive as a community, while providing an opportunity to everyone to put in EXTRA WORK to get better on their own time/schedule.
Athletes that are responsible enough to put in EXTRA WORK before the start of the WOD and also are able to start the general class WOD are welcome to do so.
Please note this does not mean lying around on a foam roller for 30 mins and then jumping in for class WOD. An appropriate warm up will be required by all athletes and a Coach may use their own discretion in allowing an athlete to jump in to class.
This also means respecting the class and not being loud and obnoxious with slamming of weights during this time.
Additionally, this time also will not be lead or coached always but coaches will check in. If this is something that you struggle with you should stick to the full general class warm up and preform any EXTRA WORK after class.
EXTRA WORK will be written out on the floater board at the beginning of each week and posted throughout the Competitor blog as well as posted on the floater board in the Competitor wing. Extra work will consists of Strength, Gymnastics and Conditioning work. Please choose wisely and be sure to address your weaknesses whenever possible.
Warm-up
2 rounds
:30 work/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 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 (55,35)
Scores/Comments from Fight Gone Bad performed on 11/5/2015
Ben Smith “Fight Gone Bad”: 520 Reps
Katrin Davidsdottir “Fight Gone Bad”: 454 Reps