*Schedule Update* – The gym will be closed this Easter weekend as we are hosting a Level 1 Certification. However, Saturday we are going to host workouts right down the street at Mokley field on Day Boulevard. There will be a 9am, 10am and 11am class. No classes will be held on Easter Sunday and no Intro Class on Saturday. Please plan accordingly.
We are happy to announce that Unlimited members have access to Southie Green during all business hours. The box will be open from 530am-8pm during the week and during classes on Saturday and Sunday, unless otherwise noted by a holiday schedule or another event taking place. 2x and 3x/week members may still take advantage to the four coached open gym hours scheduled and are welcome to work on skills before or after class but will need unlimited status to use the box at non Open Gym scheduled times for WODs. There will be limited coaching during the non-class/non-open gym hours but unlimited members are able to come into the box and work on skills, do competitor programming or a WOD of their own. To go along with this there will be some rules in place that must be followed or open gym privileges may be taken away:
1. Please note: priority goes to any class that is taking place. Please be respectful during class hours and work around the class, especially the busier classes (6am, 5pm, 6pm).
2. If you have been doing CrossFit for less than 6 months, you may not train exclusively in open gym, you must take classes.
3. This is non-coached time. Coaches have blogging, administrative, cleaning duties to attend to during the day. Please respect their time.
4. Please do not do anything stupid, including attempting 1rm’s without spotters. Please note #3 and only use other open gymers for spotters.
5. All of our coaches have the right to stop you from doing anything that they believe is unsafe.
6. Bring your own music/headphones. The gym music is to be kept at a low level during open gym hours to respect people getting work done and those receiving massage.
7. Please pick up after yourself. Equipment should be wiped down and everything should be put away where you found it and not left out for the coaches to clean up after you.
Warm-up
Med ball Partner tosses
Lateral tosses
Soccer throws
Sit up and toss
Seated lateral toss
Burpee backward toss
WOD – “Del“ (40 min cap)
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball (14lb for ladies)
25 Weighted pull-ups with a 20 pound dumbbell (medball or vest)
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Level 2 (300m run,20 reps of each)
Level 1 (200m Run, 15 reps of each)
You may kip on the weighted pull-ups if you are able to do the pull-up with weight. If you are unable to do weighted pull-ups then do head hang pull-ups. Use a band if you cannot do the pull-ups unassisted. Use med-ball for pull ups