Saturday Skill Session & Free WOD Day Next Week!

Aug 22nd, 2019

Category: CrossFit

Saturday Skill Session & Free WOD Day Next Week!

#TBT – 2014 Southie Showdown Community Photo

Saturday Skill Session!
Join us this Saturday the 24th for our next Southie Skill Session. We’re working on Bar Muscle Ups, Chest To Bar and Chin Over Bar Pull-Ups! All levels are encouraged to join us. Class will take place from 8-9AM in Southie Orange. We will assess and work with your current skill level as well as go over progressions and drills you can perform on your own to get better at these gymnastics movements.

Jen crushing Bar Muscle-Ups at The 2018 Southie Showdown

This class is great prep for The Southie Showdown as well as The upcoming Crossfit Open, or for anyone that wants to get better at pull-ups! No pre-registration is required. This does not count towards your weekly classes. We’ll see you there!

Tyrone

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Next week will be your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening next Thursday, August 27th! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun With Friends

Member Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm-up
2 Rounds
Row 15|12 or Bike 12|9 Cals
5 High Pulls
5 Hang Muscle Snatch
5 Behind Neck Push Press
5 Overhead Squats

*If you row in round 1, ski in round 2. Add light weight to bar for round 2 if able.

Strength
EMOM12
Snatch- 1 Rep
1. High Hang
2. Mid Hang
3. Floor

WOD
2 Rounds
30|25 Calorie Row
15 Overhead Squats (115|75)

Rest exactly 2 Minutes, then

2 Rounds
20|15 Calorie Bike
7 Hang Power Snatches

Level 2- (95|55)
Level 1- (75|35), Row cals 25|20 & bike cals 15|10

Coaches Note – reps are meant to be unbroken, cals are meant to be done quickly.

Conditioning 4:45PM Southie Orange
2 Rounds- Partner style
400m team sled push 3/2 plates
60/50 Calorie Bike
800m sprint- together

Rest 3 minutes

Switch off on the bike and the sled