Every Saturday on the schedule you can see we have an hour long Intro Class. While this is a session geared towards people who are interested in getting information and possibly joining CF Southie, it is an awesome chance to quickly review the 9 essential movements (squats, presses, pulls) under the watchful eye of Goose and myself. Each class is an hour long where we cover the essential need to knows, the 9 essential movements, and go through an intense 7 minute AMRAP known as the “intro wod” which is introductory level only in name.
All members are welcome to come join in on the class. We have had a few people take/retake the intro class because they wanted to get a friend into it and came away with some new knowledge about why and how we do our movements. It’s also a chance to redo (if you took the intro once) or test for a first time the 7 minute intro WOD. Its a great way to get your Saturday workout fix in while polishing up your skills on our essential movements. There’s no need to sign up. Just come in at 12 and use it as a way to introduce an otherwise reluctant friend to CF Southie.
Strength
Hang Power Clean
3-3-3-3-3
WOD
3 rounds of
15 Hang Power Cleans (135/95)
15 Burpees
Level 2 (115,75)
Level 1 (95,35)