Closing Early, Reduced am Schedule – CFS

Feb 9th, 2017

Category: CrossFit

Closing Early, Reduced am Schedule – CFS

#TBT – Barrow & Sebastian

We will be closing at 1pm due to the storm and will be running morning All Levels classes in Southie Green only at 530am, 630am, 9, 11 and noon.

Dr. Fernandez still has some spots open for this Saturday! He is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. Dr. Fernandez is qualified to be a sideline doctor at any major international competition including the World Games and the Olympics. He is a graduate of the prestigous New York Chiropractic College and has been a licensed Chiropractor since 1997. And on top of all that he is a passionate CrossFitter, eats strict Paleo, and is signed up for the Open and wants to help you crush it too.

Dr. Fernandez would like to come give Southie athletes some lovin on Saturday mornings. He will be seeing people this Saturday- 2/11 and has discounted prices for your first visit. His adjustments include soft tissue work, which is my favorite part. Sign up HERE to try him out. Rates and treatments are below.

Strength
EMOM14- Even Minutes Only
1 Strict Press
3 Push-presses
5 Push-Jerks

Warm-up and start first set at 90% of strict press. Try to maintain throughout the 7 rounds.

WOD
12 Minute AMRAP
5 Strict Handstand Push-ups
15 Kettlebell Swings (2,1.5)
50 Double Unders

Level 3- Kipping
Level 2- (1.5,1), 25 Double Unders, 10 Push-ups
Level 1- (1,0.75), 100 Single Unders, 10 Push-ups

DISCUSSION 13 Comments

  1. Andrea 02/10/2017 at 12:51 am

    Emom: up to 120
    Wod: 6 (7 kipping hspu each round)

  2. Shea 02/09/2017 at 11:49 pm

    EMOM: up to 175
    WOD: 6+48 rx

  3. SEAN FLANNERY 02/09/2017 at 6:25 pm

    EMOM: Up to 170
    Left it at that

  4. KB 02/09/2017 at 5:30 pm

    Strength. 85
    Wod kipping hspu, orange KB, linked some dubs took more lashings

  5. biscoe 02/09/2017 at 4:16 pm

    emom: 155#
    wod: 5+5

  6. Kippy 02/09/2017 at 3:13 pm

    EMOM: up to 90
    WOD: 5+53 with blue banded strict HSPU, 53#KB

    Big thanks to Coach Retta for encouraging me to focus on the strict HSPU today.

  7. JT 02/09/2017 at 2:57 pm

    EMOM: up to 135#, the struggle was real
    WOD: 4+2 Rx (first time swinging a 2p KB in a while but had to kip HSPU bc I couldn’t get off the ground for the first round)

  8. Brian Maser 02/09/2017 at 1:28 pm

    EMOM: up to 140
    WOD: 5+7 L3

  9. Brian Frawley 02/09/2017 at 1:07 pm

    WOD: 4+1 Rx

  10. Brendan Caslin 02/09/2017 at 1:06 pm

    EMOM: Up to 165
    WOD: 6+52

  11. Marc 02/09/2017 at 12:42 pm

    EMOM: 115×1, 135×5, 145×1
    WOD: 5+33
    Cash out: 50 WB w/Mazer