Dumbbells for Days

Dec 8th, 2017

Category: CrossFit

Dumbbells for Days

Bring a Friend Day: TOMORROW (Saturday) during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends!

Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts or specials.

Reebok Shopping Opportunity!
Are you in need of some fresh work out gear or looking for a place to do your holiday shopping?! CFS has been invited to attend a private shopping event at The Reebok Outlet in Assembly Row! You’ll receive a 50% discount store-wide! The event takes place Saturday, December 9th from 7-10AM! Swing by show this flyer and stock up on some of the latest Reebok gear!

Warm-up
Partner Up!
P1: 5 Manmakers
P2: Moon the Sky
Switch
P1: 5 Manmakers
P2: Burpee Box Jumps
Switch

Go over dumbbell clean & jerk and hang squat clean.
*Coaches – emphasize a big shrug and keeping the dumbbells close on the cleans. Should not be a dumbbell curl into a squat.

Strength
10-8-6-4-2
Dumbbell Clean and Jerk*
Hands must stay on Dumbbells. Work up to a heavy double. No dropping the DBs

*Superset with Strict Toes to Bar or straight leg raises on the pull up structure with back support

WOD (20 Minutes)
3 Rounds
15 DB Hang Squat Cleans (50/35)
15 Burpee Box Jumps

Extra Work
5 Rounds, each for time
50 ft Front rack Lunge (155,105)
Max Effort Shoulder to Overhead
Rest 2 Minutes

December Southie Sidepiece
This month we have a Max Parrallette L-Sit Hold in store for you! For the RX version you must have two 3″ 45LB plates in front of the parallettes, once your heels touch your time is over. For our scaled version your knees are tucked and once your feet hit the floor your time is up. Have fun and record your times on the board in The Toaster!

DISCUSSION 1 Comments

  1. Ben 12/08/2017 at 4:07 pm

    Strength: 50 – 80
    WOD: 7:48 Rx