May 10th, 2017
Bear Grips in the house tonight….
50% Off at Reebok HQ Store for CFS Members THIS Week!
Reebok is giving CrossFit Southie members an exclusive opportunity to head to their store at Reebok HQ in Canton. MA to shop and receive 50% off their entire purchase! This is a great opportunity to stock up on all of your gear needs at a discounted price. CFS members are invited to shop May 8th – May 12th. Store hours are below:
Monday, Wednesday, Friday, 9am – 6pm
Tuesday & Thursday, 9am – 7pm
In order to enter the Reebok campus and store, you’ll need the CrossFit Southie shop pass. You can either print the pass, or download it from our page and show it on your phone. Happy Shopping!
Pull Up Complex (3 Strict, 3 Kip, 3 Chest to Bar Kipping)
L2- 12/10 Row; 1s for complex
L1- 10/8; 5 Slow Negatives for pull ups*
ADV- 5’s for pull ups
*can kip and lower slowly or jump up and lower slowly
100 Calorie Row
80 Wallballs (20/14)
40 Handstand Push-ups
20 Rope Climbs
Level 3- 20 HSPUs/10 Rope Climbs
Level 2- 60 Push-ups/6 Climbs or 12 – 10 ft climbs
Level 1- 60 cal row/60 wallblls 40 Push-ups/10 pull to stands
ADV- 30/20lb WB/ Chest to Bar Pull-up/ Strict HSPUs