New Class Schedule Updates

Nov 30th, 2019

Category: CrossFit

New Class Schedule Updates

Saturdays are for Sweating

Schedule Update
Today -Saturday 11/30 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Oly at 11AM, Intro at 12pm. No Mobility.  Babysitting is on!
Sunday 11/31 – Normal Schedule

New Schedule Updates beginning Monday 12/1
This upcoming week we’re kicking off some new schedule changes, including the addition of our CTX “Conquer and Thrive” class! This class is very similar to Sebastian’s VO2 Max class on Sunday – no heavy barbells or high skill gymnastics, lots of conditioning intervals and high-rep weightlifting with dumbbells, kettlebells, etc.! You can find a list of our class changes below and to review our full schedule please click HERE.

Monday – Friday – 6AM Crossfit will take place in The Southie Green Toaster area
Monday – Friday – 6AM CTX “Conquer and Thrive” (formally B/X) in Southie Orange
Monday – Thursday – 6:30PM CTX in Southie Orange Only, there will be no 6:30PM Crossfit Class going forward.

Warm Up
Row Lotto
Just Legs – 125m
Every M +/- = Activators
Just Arms – 125m
Every M +/- = Plank Ups
Legs & Arms – 250m
Every M +/- = Moon The Sky

Then try 20 Strong Pulls for Cals

Skill
Rowing Technique

Midline
Tabata Hollow Rocks
-10s Rest= superman hold

WOD
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20 Pulls on the Rower

Score= total calories rowed

Coaches Note – Focus on putting your max effort into the 20 pulls each time. Reach in with the chest up, drive strong with the legs, lean and rip it. Take 2x the amount of time on the way back in for the recovery.

Extra Work
Work up to a heavy weight for the complex:
3 Power Clans
3 Front Squats
3 STOH