Gym is Open, MLK always worked out on his Birthday- CFS

Kevin - L Sit Ninja
Kevin – L Sit Ninja

Reduced schedule today with All Levels Classes in Southie Green only at 530, 630, 9, 11, 12, 4, 5, 6 & 7pm.  Bootcamp will run at 6:15am as scheduled.

Double Unders driving you crazy?!
Check out this video from Crossfit.com for some great tips on Double Under efficiency!

Strength
Back squat
3-3-3-3-3

WOD
150 Double Unders
25 Overhead Squats (115,75)
100 Double Unders
25 Overhead Squats
50 Double Unders

Level 3- 100/75/50 double un-ders
Level 2- (95.65), 50-30-20 DU OR Singles 300-200-100 sin-gles
Level 1- (75,45), Singles

Core Cashout
Tabata Sit-ups
10s Rest= Plank hold*

*Quick transitions here the plank should be 10 seconds and the score is still the lowest round of Sit Ups.