Congratulations Neal & Gianna

Feb 25th, 2015

Category: CrossFit

Congratulations Neal & Gianna

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Congratulations to Neal and Gianna, long time athletes of Crossfit Southie and overall great people, friends, and members of the community. They recently had triplets and we’d love to welcome them into the world! We miss you two and can’t wait to meet Rocco, Regan and Rosalie!!!

March Bootcamp starts Monday, March 2nd!
Interested in getting in shape, but not sure if you’re ready for CrossFit? CFS Bootcamp is a community-based, high energy workout incorporating bodyweight movements, conditioning, kettlebells, and dumbbells. There will be no barbells or high skill gymnastics. This program is great for weight loss, extra conditioning, or as a ramp up for general CrossFit classes. Don’t miss out! Click HERE for more details and to sign up!

Bootcamp Referral Bonus for Current CFS Members
Got a friend who is interested in CrossFit Southie or looking to switch up their fitness routine? Refer them to the March session of CFS Bootcamp and refer $50 off your next monthly membership payment! Just have them mention your name during registration at their first session!

Skill
RX Classes
Bar Muscle-up
Ring Muscle-up

L1/L2 Classes
Ring Dip
Chest to Bar Pull-up
Bar Muscle-up

WOD
Row 1000m
Then 3 Rounds
6 Hang Squat Snatches (115,75)
3 Bar Muscle-ups
Then Row 500m
Then 3 Rounds
6 Hang Squat Snatches
3 Ring Muscle-ups
Then Row 1000m

Level 3- 9 Chest to Bar Pull-ups then 9 Ring Dips
Level 2- (95,55), 9 Chest to Bar Pull-ups then 9 Ring Dips
Level 1- (75,35), 3 Hang power Snatches/3 Overhead squats each round, 9 pull-ups then 9 Dips

** In this WOD C2B pull-ups is the sub for Bar muscle-ups, and Ring Dips is the sub for Ring muscle-ups

DISCUSSION 9 Comments

  1. Tom Kuchenreuther 02/26/2015 at 4:52 pm

    WOD: 26:57 – 95#ss – rx everything else

  2. Ryan Gould 02/26/2015 at 3:31 pm

    WOD: 27:53 L1 (#75), and 9 C2B + 9 RDs
    Switched around the workout by accident, started out doing C2Bs and RDs combined for every rd. then rowed 1000m in the middle…oops!

  3. Paul 02/25/2015 at 11:56 pm

    20:42 rx, last 1000m row was brutal

  4. Petra 02/25/2015 at 8:15 pm

    Congrats x 3!!
    23:03 L2. Only thing I didn’t dislike about this wod were ring dips.

  5. Brian M. Maser 02/25/2015 at 7:04 pm

    Congrats!

    Hit a few Bar MUs and my first ring MU during skill portion
    WOD: 30:10 w/ 1 MU per round

  6. melstec 02/25/2015 at 4:06 pm

    Congrats!
    23:13 – 65# snatches, BMUPS w/ blue & purple band, ring dips w/ purple band

  7. Jason 02/25/2015 at 2:46 pm

    Congrats!
    25:21(?) L3 BMUPs have not come back yet.. another goal for the coming weeks.

  8. Crowley 02/25/2015 at 1:39 pm

    Congrats!

    wod: 22:38 – 95# snatches, rx MUs

  9. Alec 02/25/2015 at 1:31 pm

    Congrats guys! Holy smokes- triplets! Triple the fun! Wish you guys the best and hope to see you back soon!