Set Your Alarm…..Showdown Registration Opens Monday

Dan

Southie Showdown
Calling all competitors! Registration opens MONDAY at 12PM! Don’t miss out, this event sells out quickly! Check out our standards below and for more information on the event visit our Southie Showdown Page HERE

— Advanced —
Proficient in all forms of muscle ups & handstand push ups
Toes to Bar
Pistols

— Rx —
Chest to Bar Pull Ups
Handstand Push Ups
Toes to Bar
Pistols
Front Squat 155,105 for reps

— Intermediate —
Unassisted Chin Over Bar Pull Ups
Wall Climbs
Front Squat 115, 75 for reps

October Fundamentals!
By popular demand we’ve added another Fundamentals course for October. If you missed our September session you don’t have to wait until January to take our course!

We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!
Click Here for More Information & Sign Up!

Warm-up
EMOM4
15/12 Cal Row
12 Burpees
12/10 Cal Bike
15 Sit Ups

Then partner up!
P1 – 5 x 3 Way Lunge (Forward, Lateral, Transverse) on one leg
P2 – Ring Supports*
*Scale with bands or high plank

Mobility
3 Rounds
:45s Thoracic Rolling
:45s Bandy Pull-aparts

Skill WOD Not for time
3 Rounds
10 Ring Dips
14 Pistols

Coaches Note – If you are proficient at ring dips, work in 3 kipping muscle-ups before completing your set of 10 dips. If kipping is too easy focus on strict reps for both muscle ups and dips. Pistols scales can be found here or even down to lunges or scaled up to weighted pistols where need be.

WOD
EMOM24
1. 15/12 Calorie Row
2. 12 Burpees
3. 12/10 Calorie Bike
4. 15 Sit-ups

Level 2 – 12/10, 10/8 Calories
Level 1 – 10/8, 8/6 Calories
ADV – 15 Burpees; 12 GHDs

Coaches Note – Push yourself to see what you can do and scale back reps/calories as necessary.

Extra Work:
Grab a buddy and hit a Team Series WOD

4:45 Conditioning Class
Every 5 Minutes for 35 Minutes
250m Row
0.5/0.4 Mile Bike
200m Sprint
Rest the remainder of the 5 minutes.