Intro Session = Info Session

Mar 23rd, 2012

Category: CrossFit

Intro Session = Info Session

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.

Hang Power Clean

3 rounds of
15 Hang Power Cleans (135/95)
15 Burpees

Level 2 (115,75)
Level 1 (95,35)


  1. Crowley 03/24/2012 at 6:34 pm

    HPC: 215×3
    WOD: 5:24 rx

  2. DeDonno 03/23/2012 at 8:43 pm

    WOD: 3:56 PR

    Great way to start the day

  3. Dbibeau 03/23/2012 at 6:04 pm

    Great noon class today with Amy! sunshine and hang power cleans, what a way to start off the weekend!

  4. Arik124 03/23/2012 at 3:49 pm

    Hang Power Clean
    135 – 185 – 200 – 215 – 225 Gave that bell a workout.

    WOD L2, 16 Min
    Subbed 90 double unders for 15 burpees. elbow not doing so good.

  5. Dudley 03/23/2012 at 2:22 pm

    6:40rx…we need to bring back the steel panther at 530am Friday

  6. Joe 03/23/2012 at 1:12 pm

    HPC: 190×3
    WOD: 7:50 rx

  7. Jess 03/23/2012 at 12:58 pm

    70×1 and 13:47, 65. Didnt realize I wasnt using L1 weight until the end. LOL Hard first workout back from a 2 week break. Hard, but I did it! 🙂

  8. Vetter 03/23/2012 at 11:03 am

    185×3 and 5:44 Rx. Fun workout but the cleans got heavy in the 3rd round.