Halloween Party This Saturday!

Oct 22nd, 2019

Category: CrossFit

Halloween Party This Saturday!

Connor

There will be no scheduled Oly class this Wed evening.  Class will resume next Wed.

Halloween Costume Party!!!
Bring your A-Game with our upcoming Halloween Costume Party hosted by CFS Members Frank and Roni G! DJ Sammy Sprinkles will be on the 1s and 2s! Feel free to bring friends and family, it’s sure to be a great time!
Date: Saturday 10/26 starting at 7:30PM
Location: One Ox Pasture in Winchester….just a short uber ride out of Southie 😉

For more on dates to save visit our “Upcoming Event’s” Page HERE

Warm-up
400M Run

Then

21 – 18 – 15
Unbroken heavy Russian Kettlebell Swings
After Each Set 30 Double Unders or 50 Singles

Mobility
Calf Rolling and Stretching

Strength
E3MOM15
Back Squat
10 Reps @70%
8 Reps @75%
6 Reps @80%
4 Reps @85 %
2 Reps @90%

WOD
At 0:00
“Cannonball”
21-18-15-12-9-6-3
Unbroken Kettlebell Swings (70/53)

Level 2- 1.5|1
Level 1- 1|35

At 8:00
3 Rounds
400m Run
50 Double Unders

At 16:00 CAP

Level 2- 25 Double Unders
Level 1- 200m Run, 100 singles
ADV – 100 Dubs

“Cannonball” consists of completing seven UNBROKEN sets of kettlebell swings. Begin the workout by completing 21 consecutive KBS then set the kettlebell down, resting only long enough to complete another unbroken set of 18. If a set is “broken” you must repeat that set. Continue descending by 3 reps each set to completion.

Extra Work
12-9-6
Muscle Ups
50ft HS walk after each round

ADV – 15-12-9 & 100ft