Important Annoucements

Nov 6th, 2015

Category: CrossFit

Important Annoucements

Shaine

Shaine

Reminder: All Crossfit Classes, the Intro Class and Yoga WILL BE CANCELLED this weekend. We are hosting the Showdown Saturday and Sunday, so come check it out and support your community!

Southie Showdown Set Up Tonight
Got some free time on tonight? We’d love your help setting up the Showdown. The more help, the better! We’ll start the set up around 3pm, so come by whenever. Classes will run as scheduled in Southie Green at 4, 5, 6 & 7pm. We appreciate your help! Thank you! `

Last Chance for Paleo/Performance Weigh ins!
Just a reminder, we’ll be holding the final weigh-ins for the Paleo/Perfomance Challenges today during morning classes. If you can’t make it in during one of these times, stop by the desk and ask a coach for help early next week.

Skill
Muscle-up

Strength
Front Squat
2-2-2-2-2

WOD
4 Rounds
535m Run
15 Back Squats (135,95)
5 Muscle-ups
Rest 1 Minute

Level 3- 2 Muscle-ups
Level 2 15 Ring Dips, (115,75)
Level 1 10 Ring Dips, (95,45)

DISCUSSION 9 Comments

  1. Ryan Gould 11/07/2015 at 1:21 pm

    FS: 205 x 2
    WOD: 22:37 L2

  2. KB 11/06/2015 at 7:10 pm

    WOD. Did front squats (65#) instead of back squats 5 strict ring dips 4 rnds at 25:04 including an extra round of just front squats

  3. Ben Brauer 11/06/2015 at 5:15 pm

    Front Squat: 315
    WOD: 21:20 (4 MUs in first round, 3 each round after that)

  4. Brian M. Maser 11/06/2015 at 4:50 pm

    WOD – 22:36 L2

  5. Jason 11/06/2015 at 4:21 pm

    Squizzies: Heavy hatch day
    WOD: 18:44 @115# and 10 ring dips.. need to make a plan for MUPs, sick of not having them
    Good luck to everyone competing tomorrow!

  6. Crowley 11/06/2015 at 3:18 pm

    front squat: 245#
    wod: 18:12 rx

  7. Alec 11/06/2015 at 2:33 pm

    280×2, 290×1, 16:54Rx

    Good luck to all the competitors tomorrow, should be a fun action packed day!

  8. Frawls 11/06/2015 at 2:05 pm

    Outlaw Squat program: Tempo FS at @ 200#x4
    WOD: 19:53 Rx – legs felt terrible but MUs felt good so I’ll take it.

  9. Marc Piccuirro 11/06/2015 at 12:42 pm

    Front squat: 325, 10#pr
    WOD: 16:46