May Fundamentals Begins Next Week!

Apr 28th, 2021

Category: Uncategorized

May Fundamentals Begins Next Week!

Josh

May Fundamentals
Back by popular demand….The return of Fundamentals NEXT month!

We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!

Class is held on Tuesday and Thursday nights from 6:00 – 7:00PM starting Tuesday May 4th! These sessions are limited to 10 participants. Our facility closely follows all Social Distancing guidelines and classes take place in an open air facility with large bay doors!

Check out one of our Past Fundamentals Graduates – Tricia Dufault

Tricia came into our Fundamentals course as a beginner with no Crossfit experience. Her background included running occasional 5Ks but had not been working out recently. She stuck with the 8 week course and progressed into joining general classes.

Tricia is such a hard worker and with patience and time has shown an incredible amount of improvements. She sets goals for herself and reaches all of them. Her favorite accomplishment so far is unassisted pull-ups! Most recently she participated in The 2019 Southie Showdown! A two day competition that over 200 athletes compete in from all over the Northeast, this is quite the accomplishment and we’re so proud of her! Tricia has participated in multiple nutrition challenges and below you can see her results from our 2018 winter/spring nutrition challenge. She also was in our March Member Spotlight and you can check out her interview HERE.

Tricia has come quite a ways since her beginning with Fundamentals and YOU CAN TOO!!

Click Here for More Information on Fundamentals & Registration!

Warm-up
In 3:00
15|10 Cal Bike
5 Good Mornings
5 Muscle Cleans from each position
In Remaining Time Squat Hold With Med Ball in Front

1:00 Alternating Hip Stretch with hands on Med Ball

In 3:00
15|10 Cal Bike
10 Zombie Squats
10 Strict Press
In Remaining Time Overhead BB Static hold

Strength
E2MOM12
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk

WOD
4 Rounds
In 3 Minutes Complete
15|10 Cal Bike
10 Hang Cleans 155|105
Then AMRAP Wall Balls 20|14

Rest 1 Minute

Score= Total Wall Balls
Schwinn Cals = 22|15

Level 3- 135|95
Level 2- 115|75, 12|8 Cal AB, Schwinn 18|12
Level 1- 95|55, 10|6 CAL AB, Schwinn 15|7

ADV- 185|125, 20|15 Cal AB, Schwinn 30|22

*the bike should take around 1 minute. Scale as necessary.

Extra Work
12-9-6
Sandbag Over the Shoulder 140|90
Strict Deficit HSPUs* 4”|2”

*Scale to no deficit, seated db strict press or kipping HSPU as necessary