Apr 24th, 2017
Spring Cleaning Co-Ed Partner Competition!
Looking for the next great way to test your fitness and have some fun with you friends? Look no further, we’ve found a great local competition that is sure to be a good time. Crossfit Reach is hosting A “Spring Cleaning” Co-Ed Partner Competition. Grab a friend and let’s fitness together. If you’d like to sign up and need help finding a partner fill out our “Partner Finder Form“. We’ll do our best to match you up with someone in the same division as you!
Date: Sunday, May 7th
Location: Crossfit Reach, Acton, MA
This event is for Scaled and RX Athletes. Wondering which division register for?
Read the standards below
Clean and Jerk (115/75)
Wall Balls (20/14)
Box Jumps (24/20)
*At least one partner can do pullups
Pullups (C2B for men)
Box Jumps (30/24)
Southie Skills Lab Tuesday Nights @ 7pm!
Southie Skills Lab has yet to disappoint! Last Tuesday night we broke down the footwork of a rope climb, and had people PRing all night! Each week holds a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements are kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes are an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! All ability levels welcome. This class is free for all members and does not count toward your weekly class total. Tomorrow we will focus on handstand push-ups! So, come get gymnasty with us!
Min 1- 5 Burpee Step Ups
Min 2- 20 Lateral Up & Overs on Box
Min 3- 15 Russian Swings
Level 1: 4-16-10 Reps
2. Back Rack Step-up
-Treat this a a super set. Warm-up to 85% of your 1 RM Deadlift and complete 4 straight sets. Between your sets complete 10 Step-ups with a BB in the back rack. Focus on concentrating your weight in the heal of the leading foot. When using a box the knee should be in line with the hip. If the knee is well above the hip crease, use a smaller box.
Level 1- DBs or Kbs
WOD (15 min hard cap)
“The Little Engine That Could”
60 Burpee Box Jumps for Time (24, 20”)
EMOM- 6 Kettlebell Swings (2,1.5pd)
Scaled – 1.5, 1pd. Step ups are allowed