Strength Back Squat 3-3-3-3-3 -Between sets complete 5 Strict pull-ups. Use bands if necessary, newbies can also use this time to work on the kip with coaches. WOD “Jerry Swinger” 30 Wallballs (20/14) 30 Kettlebell Swings (2,1.5) 60 Box Jumps (24,20) 30 Kettlebell Swings 30 Wallballs Level 2- 1.5,1 Level 1- 1,0.75, 30 Box jumps
Today is Day 1 of our Annual Southie Showdown and aside from the amazing athletes, volunteers, and judges, we would like to extend a HUGE thank you to our sponsors this year! BIG shout out to our biggest contributors: Gameplan and Paleo Power Meals for fueling up both the athletes and volunteers with supplements and […]
Day 1 action was AMAZING! GREAT job athletes! Heats for day 2 have been reseeded and can be found here. Please check your heat times. Ranking after Day 1 can be found here. Big thanks to our Volunteers and Judges for a seamless day 1..you guys are awesome! Judges and Volunteers that are helping tomorrow, […]
Do you stay up to date with your social media?!? Just a friendly reminder to hashtag those pics from the showdown this weekend! We’d love to be able to share your southie showdown experience with everyone! Please use #southieshowdown2014 Look forward to seeing some of the awesome photos!
Reminders: Due to the Southie Showdown regular classes, the intro class, and training with Nikita have been cancelled for the entire weekend. Athlete registration will take place on Saturday, November 7th from 7:30 – 8:20am. Athlete briefing will occur immediately after registration ends. Volunteers and Judges are asked to show up no later than 7:15am. […]
Schedule tonight – we will be running a reduced schedule to prepare for the showdown. Classes will be held in Southie Green at 3:30, 4:30, 5:30, 6:30pm . There will be no night classes in Southie Orange. Reminders: – Due to the Southie Showdown regular classes, the intro class, and training with Nikita have been […]
Reminders: -Schedule Friday night – we will be running a reduced schedule to prepare for the showdown. Classes will be held in Southie Green at 3:30, 4:30, 5:30, 6:30pm . There will be no night classes in Southie Orange. – Due to the Southie Showdown regular classes, the intro class, and training with Nikita have […]
Paleo Benchmark#3 Work up to a 1 RM Clean and Jerk Rest as Needed Paleo Benchmark #4 1 Mile Run for Time Comments/Scores from Clean & Jerk / 1 Mile Run from 9/16/14 Mobility Class: Full Body Stretch
Functional Movement Screen Registration Have you signed up for your Functional Movement Screen? What are you waiting for?! The FMS is a 30-min session with a goal of reducing e dysfunctional movement: mobility, imbalances, and/or weakness issues. You’ll walk away with a better understanding of your own movement patterns and new tools to fix them. […]
Last call for judges! We could still use some extra people to help out judging the Showdown this weekend. We’ve had several people drop out, so any extra help you can offer would be a big help! There will be an athlete meeting at 7:30 each morning. Saturday will wrap up at 4pm, and Sunday […]