Dead Center – CFS

Jun 27th, 2017

Category: CrossFit

Dead Center – CFS

Eric

Nutrition Challenge – Almost Done!
We’re in the final week of the Nutrition Challenge! Congrats to everyone who has made it this far! The final day of food logging will be this Friday, June 30th (you must log your food/points for Friday). To answer a question we’ve been getting a lot: YES! You can do your final weigh-ins before July 4th Weekend. But remember, the challenge winners are not determined solely by weight loss. Your benchmark workouts also matter, and we won’t be testing these until after July 4th weekend… so don’t go TOO crazy! 🙂

Weigh-In Dates/Times
Friday 6/30 during all classes
Saturday 7/1 8am-11:30am, 1pm-3pm
Wednesday 7/5 5:30am-9am, 4pm-8pm
Thursday 7/6 5:30am-9am, 4pm-8pm
Friday 7/7 during all classes

Southie Skills Lab
This week we’re working on Pistols! We have some great progressions to help you master this skill. As always the end of each session we test out our new skills with a work out! Join us Tuesday night at 7PM in Southie Green!

Warm-up
EMOM 9
1. 12/10 Cal Row
2. 12 PVC-Facing Burpees
3. 20 Pass Throughs

Strength
EMOM 10
3 Touch & Go Power Snatches

WOD
30 Bar Facing Burpees
50 Cal Row
40 Overhead Squats (95,65)
50 Calorie Row
30 Bar Facing Burpees

Level 2- 75,50
Level 1- 65,35

Skills Class @ 7pm in Southie Green
Pistols!

DISCUSSION 11 Comments

  1. Ryan Gould 06/28/2017 at 2:38 am

    EMOM: 75-115
    WOD: 17:05 L2
    dizzy dizzy on those burpees

  2. Joel Carpenter 06/28/2017 at 2:33 am

    EMOM: 65# – 95#
    WOD: 16:05 (scaled to 40 cal row, 65# OHS)

  3. Jason Barrow 06/28/2017 at 12:57 am

    EMOM: 95# – 135#
    WOD: 16:09 Rx

  4. Trevor 06/28/2017 at 12:23 am

    125

    13:13 Rx

    Holy quads.

  5. Brian Campbell 06/27/2017 at 9:09 pm

    1.) 185
    2.) 11:17 Rx

  6. Ben Brauer 06/27/2017 at 3:47 pm

    EMOM: 95-155
    WOD: 12:38 Rx

  7. Daniela Bitto 06/27/2017 at 3:31 pm

    EMOM 85-105
    Wod 12:46RX

  8. JT 06/27/2017 at 2:36 pm

    EMOM: 95-135
    WOD: 13:21 Rx

  9. Sean Flannery 06/27/2017 at 1:38 pm

    EMOM: 115-155
    WOD: 14:04 Rx

  10. Brian Maser 06/27/2017 at 12:47 pm

    EMOM: 115-155
    WOD: 13:35 Rx