Please do not park in the lot for midday classes
Indoors for morning classes – we will reassess for the rest of the day.
Bring-A-Friend Day!
Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!
Warm-up
EMOM9
15|12 Calorie Row
Jump Rope*
Barbell**
*1. 60 Single Unders
2. 30 Double Unders
3. 60 Double Unders
**1. 15 Snatch Grip Deadlifts
2. 12 Muscle Snatches
3. 9 Snatch Grip PP
Mobility
Calf Rolling
Thoracic Spine Opening
Strength
E2MOM14
Power Snatch
1. 3 Reps
2. 3 Reps
3. 2 Reps
4. 2 Reps
5. 2 Reps
6. 1 Rep
7. 1 Rep
WOD
1000m Row
150 Double Unders
1000m Row
Level 3 – 100 Double Unders
Level 2- 800m Row; 75 Double Unders
Level 1- 800m Row; 150 Singles
Extra Work
15 Thrusters
Rest 2 minutes
12 Thrusters
Rest 2 minutes
9 Thrusters
*Ideally these are heavy and challenging and completed in 1-2 sets
ADV – 185|125
Rx – 165|110
Scaled – 135|95