April Member Achievements!

May 3rd, 2019

Category: CrossFit

April Member Achievements!

Dan – American KB Swing

In-House Throwdown is THIS SATURDAY!
Just a reminder, there will be no regularly scheduled classes on Saturday due to the In-House Throwdown. No early morning Open Gym 6-8AM, no babysitting and no oly class. Southie Orange will be open for 8AM-1PM for Open Gym, so even if you are not competing, come on down to get a workout in and cheer on your friends!

Schedule of Events for Saturday:
8:00-8:30AM Athlete Check-In
8:30AM WOD Briefing
9:00AM 1st Heat Kicks Off
9:45AM Watch Goose, Daniela & Brian Throw Down in Age Online Qualifier
1:00PM Competition ends, BBQ begins!

For a full description of the events, click here. To see heat times & lane assignments, click here.

April Achievements!
We love to celebrate your accomplishments! Check out your Achievements from the last month below! If we missed any please comment and tell us about it! Keep up the great work and don’t forget to start putting those May Achievements on the board! This is also a great time to check in with your Monthly Goals to the left of the Achievement board as well! Warm-up
500m Row Then
2 Rounds :30 on/:10 off
1. Russian Swings
2. Single Arm Kettlebell Thrusters (Right Side)
3. Single Arm Kettlebell Thrusters (Left Side)

Mobility
Quad Rolling
Couch Stretch

Strength
E2MOM10 2 Front Squats @ 90% *Perform these as straight sets. Complete 2-3 warm-up sets before the clock starts.

WOD
1000m Row
40 Wallballs
50 Kettlebell Swings (1.5,1)
40 Wallballs
1000m Row

Level 2- (1,0.75)
Level 1- 750m Row-25 wallballs- 30 KB swings-25 wallballs-750m Row

Extra Work
20 Power Snatch (135/95)
20 Clean and Jerk (185/125)
20 Bar Muscle Ups

ADV – 30 reps each
Scaled – (115/80) (155/105)