Final Friday Night Lights & Skill Session Saturday!

Mar 16th, 2019

Category: CrossFit

Final Friday Night Lights & Skill Session Saturday!

Supermans Strengthen the Backside

*Schedule Update*
Sunday we will be running a reduced schedule for the St. Patty’s Day Parade. We will be running 2 classes of “Murph” at 8 and 830am in Southie Green. Goose & Sebastian will lead the group through a warm up for each class and a scalable option for everyone. Please come in! The box will close at 10am before madness ensues in South Boston, There will be no separate Endurance WOD. Murph is an endurance WOD 🙂

Skill Session Saturday
Muscle-Ups have arrived with Open WOD 19.4! Who’s ready to get to work? Join us tomorrow for a special Bar Muscle-Up & Pull-Up Skill session! Class will take place at 11AM in Southie Orange. All members are encouraged to participate, whether you’re signed up for the Open or not, you will benefit from this gymnasty hour. We will cover Pull-Ups as well as Bar Muscle Ups, No Pre-Registration required! Don’t miss out!

Friday Night Lights!
Join us to close out the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your last open WOD. Take the opportunity to cheer on your community and enjoy an awesome night of finishing upThe Open. You can sign up for Friday Night Lights by clicking HERE.

Justin & Mullins during 18.1!

We will be partnering up and completing the Open WOD in all classes today @ 530,6,630,7,9,11 & 12. All Regularly Scheduled Night Classes will be cancelled. We strongly encourage you to sign up for a heat even if you’re not participating in the Open. We will have a suggested warm up and area set up for you to get ready to tackle 19.5!!! If you don’t sign up, come on in anyway and we will see if we can fit you in somewhere for some fun & fitness!

If you were unable to make it in to do the WOD today but would still like to participate in the Open, we can partner you up over the weekend or on Monday to complete the WOD before the Monday at 8pm deadline. If testing on Sunday please come in during the 9 and 10am as that is the only time we have an extra coach on to assist with helping you get setup. Anytime during classes on Monday works as there will likely be others also looking to complete the workout. Just do it!

Meet us out after for a Southie Social to celebrate your 5 weeks of hardwork! We will meet at The Juntion in Southie at 9PM. All are welcome whether your participated in the Open or not! We’ll see you there!

Warm-up
Dynamic Warm Up
Bean Bag Sprints

Partner WOD
10 Rounds (5 Each)
20/15 Calorie Bike
15 Box Jump Overs
10 Deadlifts (275,185)

Resting 1:1

Level 3- (225,155)
Level 2- (185,125), 15/12 Cals
Level 1- (135,95), 10/8 Cals

*One partner completes a round, then the next partner completes a round

Extra Work
3 Rounds
12 Strict Pull ups
12 Bench Press (165, 115)

Rest 5 mins

30 Muscle Ups