Important Accouncements + New “Butts & Guts” Class

Jun 1st, 2015

Category: CrossFit

Important Accouncements + New “Butts & Guts” Class



In-House Throwdown Update! In order to make teams and give everyone time to coordinate with their teammates ahead of time, we have moved the deadline for registration for the throwdown up to this Wednesday, June 3rd! If you are planning to complete, please click HERE to register ASAP. Thank you!

Calling all Paleo Challengers! Can you believe that the challenge is almost over? Only 6 days left! The last day of food logging for the challenge is this Saturday, June 6th. But, don’t reach for that pizza quite yet…

It happens all the time: you spend 6 weeks working hard on your nutrition and busting your butt in the gym, and the second the challenge is over, you binge on ice cream, pizza, or whatever you’ve been missing during the challenge. Then, you have to show up at the gym feeling terrible, with a sugar and gluten hangover on the day that you have to retest your benchmarks. Don’t let it happen to you! Hold off on that cheat until you’ve completed your benchmark workouts so you can feel your best and see the best results!

Also, save these dates to make sure you get in here for your post-challenge weigh in!
Tuesday, 6/9 during morning classes
Wednesday, 6/10 during morning classes
Thursday, 6/11 during evening classes

Odd-Power Cleans- 2 Reps
Even- 3 Seated Box Jumps- add weight if able OR 10 cobras

(If power cleans are a strength, work on building power with the seated box jump. If they are a weakness work on glute and back strengthening with the cobra)

15 Squat Clean and Jerks (135,95)
100 Double Unders
10 Squat Clean and Jerks
100 Double Unders
15 Squat Clean and Jerks

Level 2 (115,75), 50 Double Unders
Level 1 (95, 45), 100 singles, 10,7, 10

“Butts & Guts” Class
Southie Green

DISCUSSION 16 Comments

  1. Kyra Williams 06/11/2015 at 5:08 pm

    Weightlifting with coach Patrick.
    Muscle up work: transitions, ring rows, Russian dips.
    WOD: 10:29rx

  2. Ryan Gould 06/02/2015 at 4:29 pm

    EMOM: up to 165# and jumps with 5 lb plates
    WOD: 17:02 L2 w/ 100 dubs/singles mix (60/40 I’d say)…getting there

  3. Dave Chaput 06/02/2015 at 1:41 am

    EMOM: worked up to 245
    WOD: 9:33 rx

  4. biscoe 06/02/2015 at 1:22 am

    back squat 4×5: 320, 340, 360, 380
    strict press 5×1 @ 90%: 195 across
    wod: 9:13 rx

  5. jason barrow 06/02/2015 at 1:12 am

    EMOM: Up to 215#, held a couple blue kb’s with a decent stack on plates on the box
    WOD: 16:52 Rx

  6. Trevor Crean 06/02/2015 at 12:42 am

    EMOM: 175# and jumps with vest
    WOD: 11:56 L2
    A power clean EMOM the best way to start off the week!

  7. Eddy 06/02/2015 at 12:30 am

    EMOM up to 205×2
    WOD – 13:48 @ 115#

  8. KB 06/02/2015 at 12:03 am

    Strength. 135 huge pr Ham seems 2 be working 4 me with the lifting great tips from him
    Wod 10:45 65# w/singles
    B&G class with Chuck laughed so hard I was crying
    Loved this class

  9. Andrea Cooke 06/01/2015 at 11:47 pm

    strength: strict pull ups and KB presses
    WOD: 6:34rx

  10. Brian M. Maser 06/01/2015 at 4:33 pm

    Strength – 200-235 w/ Quigs
    WOD – 11:16 Rx

  11. Rob Hassell 06/01/2015 at 2:07 pm

    EMOM: 235×2; 250×1
    WOD: 10:49

  12. Kurt Brumme 06/01/2015 at 1:16 pm

    Strength: up to 225# / weight vest + 12.5# DB
    WOD: 12:57 Rx

  13. Mike Quigley 06/01/2015 at 12:45 pm

    Strength – 190 – 235 w/ Maser

    WOD – 12:11 RX

  14. Frawls 06/01/2015 at 12:18 pm

    EMOM: Worked to 190#x2. Cobras
    WOD: 15:42 Rx

  15. Marc Piccuirro 06/01/2015 at 11:51 am

    EMOM: Up to 245/ 1 pood per arm
    WOD: 10:14 Rx

  16. Jason 06/01/2015 at 11:51 am

    EMOM Strength: Worked up to 185#
    WOD: 13:37 @125#
    Welcome back Shane.. good reintro for him.