Fundamentals is BACK in September!
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!
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Warm-up
2 Rounds
10 step ups per side with kettlebell on opposite shoulder (foot stays on box)
10 Side hip raises per side with feet on box
10 Single arm extended prone kettlebell row per side on the box
10 Reverse woodchoppers per side seated on the box
Strength
Push-press
2-2-2-2-2
WOD
30 Shoulder to Overhead (115,75)
30 Toes to Bar
30 Box Jumps (27,24)
30/25 Calories Bike
Level 2 – (95,55)
Level 1 – (75,35), 24,20
ADV – Use 2 (53/35) KBs for STOH, 30 inch box jump
Sub 50/40 Row or 40/30 Ski
Coaches Note: This should be a relatively fast chipper. Pick a weight that you can do at least 10 unbroken for the shoulder to overhead.
Extra Work
Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope
Conditioning Class – 6:30AM Southie Green or 4:45pm Southie Orange
5 Minute AMRAP
10/8Calorie Ski
8 Burpees
2 Minutes Rest
5 Minute AMRAP
100m Run
30 Double Unders
2 Minutes Rest
5 Minute AMRAP
Bike for Max Calories
2 Minutes Rest
5 Minute AMRAP
100m Run
30 Double Unders
2 Minutes Rest
5 Minute AMRAP
10/8Calorie Ski
8 Burpees