Friday Night Lights Registration!

Feb 16th, 2019

Category: CrossFit

Friday Night Lights Registration!

FNL

Friday Night Lights!
Join us next Friday the 22nd to kick off the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your first open WOD. Take the opportunity to cheer on your community and enjoy an awesome night diving into The Open. You can sign up for Friday Night Lights by clicking HERE. If you haven’t registered for the open yet click HERE for the Crossfit Games website and be sure to select Crossfit Southie for your affiliate!

All Regularly Scheduled Night Classes will be cancelled on 2/22. You are welcome to sign up for a heat even if you’re not participating in the open. Heats will run from 4-8PM. We will have a suggested warm up and area set up for you to get ready to tackle 19.1!!!

The Power of Community!

Normal Schedule Today.
On Monday 2/18 – Presidents Day Normal classes through the afternoon. In the evening we will be running classes in Southie Green only at 4,5,6 & 7pm.

Warm-up
Run 1 Loop*
Then 2 Rounds
:30 on/:10 off
Medball Toe Taps
Medball Deadlifts
Medball Thruster Toss
Medball Burpee to Overhead

*Bike=1 Mile
Row=650m
Ski=550m

WOD
40 Wallballs
30 Deadlifts (225,155)
20 Burpee Pull-ups
1 Mile Run
20 Burpee Pull-ups
30 Deadlifts
40 Wallballs

Level 2- (185,125)
Level 1- (135,95), 30-20-10-800m-10-20-30

Bike Sub = 3 Miles
Row Sub = 2k
Ski Sub = 1600 Meters

Extra Work
2 Rounds
50 Heavy Dubs
50 ft HS walk
3/2 Legless Rope Climbs
50 ft HS Walk
50 Heavy Dubs

Rest 3 minutes between Rounds

*Scale to regular rope climbs, 25ft hs walk or 3 wall climbs, and 100 no heavy dubs

DISCUSSION 4 Comments

  1. Jason Barrow 02/16/2019 at 5:49 pm

    Was worried about the music in Orange for Saturday mornings with Victor moving to Thursdays, but Joce might have EVEN BETTER playlists. It’s a low bar but they’re the best.

    Speaking of, here’s my coach playlist power rankings:
    1. Jocelyn
    2. Victor (loses points for too much repetition in what comes on)
    3. Kuch (I think he has it in him to take the top spot, but I’m pretty sure he plays music I don’t want to hear just to spite me when I make requests)
    * Goose has had playlists that would put him on his own tier at the top but he doesn’t run classes.

    WOD: 21:27 Rx

    Given a 1mile run in the wod I probably should have been faster? I’m blaming Jill getting in my way (seemingly on purpose) for half, if not more, of the burpee pull-ups. Can’t get through them fast when she’s plopping down in my space.

  2. Trevor 02/16/2019 at 4:47 pm

    22:55 w/ 2.5mi bike

  3. Crowley 02/16/2019 at 4:01 pm

    20:08 rx

  4. Sean Flannery 02/16/2019 at 1:57 pm

    WOD: 19:17 Rx w/ski