Fall Group Outing Today!

Oct 7th, 2018

Category: CrossFit

Fall Group Outing Today!

Jonathan

Weekly Strength/Benchmark Schedule – Click Here

Schedule Updates
Normal schedule today
On Monday – Columbus Day We will be running a Reduced Schedule with All Levels Classes in Southie Green only at 530am, 630, 9,11, noon, 4, 5, 6 & 7pm.  There will not be any classes held in Southie Orange and no bootcamp class.  Bootcampers come take general class!

Fall Group Outing!
Grab Your Flannel and join us next Sunday the 7th for a day of Apple Picking, Corn Mazes and more!
We’re headed to C.N. Smith Farm to score some apples and then over to Sauchuk’s Corn Maze and Pumpkin Patch! Kiddos are welcome and encouraged as there’s plenty of activities between the two places.

Itinerary
9:45AM Meet at CFS for those that want to carpool
11:15AM Meet at C.N. Smith Farm for ALL THE APPLES!
12:30 Meet at Sauchuk’s Corn Maze and Pumpkin Patch

Hop in at any point and comment below if you plan to come! Let’s get our Fall On!

Warm-up
Agility ladder: after each drill complete with run out the door to 100M line.
Pick 5 Drills from Video HERE
On the way in complete a dynamic stretch (inchworm, leg raises, spidey crawl, ect.)

Strength
Push-Press
3-3-3-3-3

WOD
10-8-6-4-2
Strict Pull-up
Back Squat (185,125)

L3 – (155, 105)
L2 – (135, 95)
L1 – (95/65)
ADV – (205, 145)

Coaches Note- Ideally the bar should be taken from the floor. If this freaks you out the rack is fine as long as it isn’t from the pull-up structure.

Endurance Wod – 10AM in Southie Orange
4 Rounds
500m Row
30 Double Unders

Rest 90 Seconds

50 Burpees

Rest 90 Seconds

4 Rounds
30 Double Unders
500m Row

At Home WOD
Partner Style
10 Rounds Each
4 Jack Knives
6 Burpees
8 Bounding Lunges

DISCUSSION 1 Comments

  1. Sean Flannery 10/08/2018 at 7:51 pm

    PP: 225#
    WOD: 6:40 Adv