No Hot Water in Southie Green

May 22nd, 2019

Category: CrossFit

No Hot Water in Southie Green

Meg

There will be no Hot Water in Southie Green in the am.  Hot water heater blew and will hopefully be replaced today.  Hot water in Southie Orange is currently working.  Thank you for your patience.

Memorial Day Schedule
Friday – Normal class schedule – Asphalt company will be paving the lot at 730am and there will be no parking in the lot. Please park on the Street or over in Peter Welch’s lot.
Saturday – We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting.  There will also be no babysitting on June 1st as Joelle is out of town.
Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only

Liam’s Lucky Charms’ Cornhole Tournament to benefit MS

10th Annual Cornhole Tournament to benefit MS hosted by our very own Colm Kennedy
Location – Carson Place 180 Mt. Vernon Street, Dorchester, MA – next to Carson beach
Time – 12PM Saturday – June 1st

Warm-up
:90 Jump Rope
:90 Plank Hold
:60 Double Unders
:60 Hollow Hold
:30 Double/Triple Unders
:30 V-ups
1 minute of inchworms

Then, grab kettlebells:
1 Round
20 Clam Shells each side
10 Russian Swings
10 American Swings
10 Goblet Lunges
20 Clam Shells each side

Mobility
Quad Rolling

Strength
EMOM7
Box Squat
2 Reps

Rest 1 Minute

E2MOM6
3 Back Squats @80%

WOD
4 Rounds
1 Minute Max KB Swings (1.5,1)
1 Minute Max KB Lunges (1.5,1)
1 Minute Max Double Unders
1 Minute Rest

3 Separate scores= Total Swings, Lunges, Double Unders

Level 2- 1, 0.75
Level 1- 0.75, 0.5, Singles
ADV – Single Arm OH lunge, Heavy Rope

Extra Work
21-15-9
Assault Bike
Burpee Box Jump