Dec 20th, 2017
Saturday 12/23 – All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, 12pm Intro class. No Oly Class today.
Sunday 12/24 – Xmas Eve – 9am and 10am only. There will be no Endurance today.
Monday 12/25 – Merry Xmas! The only day of the year CrossFit Southie is closed. Enjoy your time with family and friends!
We will be running one box only all week Between Xmas and New Years for All Levels classes. Come on in and get your fitness on!
Tuesday 12/26 – All levels classes in Southie Green @ 11am, 12pm & 3pm. We will be Open for Open Gym 1-3.
Wed 12/27 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Thurs 12/28 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Friday 12/29 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Saturday 12/30 – No classes in orange. Normal Schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, Oly at 11am, noon intro.
Sunday 12/31 – New Year’s Eve – 9am, 10am and 11am. Endurance class is also still on today @ 10am.
Monday 1/1 – Happy New Year!!! All levels classes in Southie Green at 11am and noon.
Tuesday 1/2 – Normal Schedule
Community Extra Work
As you may have read or noticed on the white boards in the toaster and on our blog, we now have extra work available for you each week. These work outs are for anyone and everyone to participate in!
We have had some great participation so far and would love to have even more. You can perform any of the WODs that you want, they’re all written under Monday’s board. If you’re early to class or sticking around after grab a buddy to hit one of the extra wods with, chances are there is at least one other person in the room that would like to join you!
Just like regular class every Wod can be scaled! If you see a movement that you’re unfamiliar with or haven’t worked up to quite yet there is always a scaling option/alternative for you to do that will give you the same stimulus and get you closer towards the prescribed skill in the work out. In other words don’t skip a work out that has strict muscle-ups just because you haven’t done them before!
As always general class is the priority when it comes to spacing, equipment and coaching. Members that have been performing the extra work so far have been doing a great job of respecting that and we just ask that you continue to take that into consideration when you set up for your extra work.
So don’t be afraid to get after it and write those scores on the board!
4 Rounds (10 min cap)
30 Second L-Sit Hold
15/12 Cal Row or 12/10 Cal Bike
*Perform L-Sit on Rings. Accumulate 30 seconds before moving on to row or bike. Scale to knee tucks where necessary.
ADV – 60 second L-Sit
3×10 Reverse Flyes on Rings
ODD- 15/12 Calorie Row
EVEN- 50 Double Unders
Level 2- 12/10, 25 Double unders
Level 1- 10/8, 50 singles
Rest 6 Minutes
ODD-12/10 Bike for Cals
EVEN- 20 Sit-ups
Level 2- 10/8, 15 Sit-ups
Level 1- 8/6, 10 Sit-ups
ADV- 1/2 GHD sit-ups w/ med-ball (20,14)
EMOM20- Odd Minutes Only
1. Complex for weight:
2. Muscle-ups for Reps- Max UB
Report Highest weight for the complex, and report total num-ber of reps for Muscle-ups in addition to your highest UB set