June Fundamentals & Bring a Friend!

May 21st, 2018

Category: CrossFit

June Fundamentals & Bring a Friend!

Catie


Fundamentals is BACK in June!
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!


Bring a Friend Day: Thursday, May 24th during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! Our next Bring a Friend Day will be Thursday, May 24th during all classes. No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends!

Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm Up
3 Rounds
:20 on/:10 off
-Russian Swings
-Burpees
-Lateral Up & Over on Box

 

Accessory
Single Leg Step Up to Press
3 x 5 per side

WOD 1 (12 minute cap)
“The Little Engine That Could”
60 Burpee Box Jumps for Time (24, 20”)
EMOM- 6 Kettlebell Swings (2,1.5pd)

Scaled – 1.5, 1pd. Step ups are allowed

Rest 10 minutes

WOD 2 (12 Minute cap)
3 Rounds
400m Run
12 Front Squats (155,105)

*Front squats should be unbroken or no more than 2 sets

Level 3- (135,95)
Level 2- (115,75)
Level 1 – (95,55)

Bike Option – .7 miles
Ski Option- 500m

Extra Work
The May Sidepiece:
400M Sled Push With A Partner

ADV – 4/3 (45# plates)
RX – 3/2
L2 – 2/1

DISCUSSION 10 Comments

  1. Joel Carpenter 05/22/2018 at 11:41 am

    WOD 1: 6:54 (1.25 pood, step ups…still taking it easy on my anklle)
    WOD 2: 9:23 (ski erg 400m.and 95#)

  2. Thomas Patterson Jr 05/22/2018 at 1:19 am

    Little Engine: 9:16
    -did 50 burpees and 2 pod
    WOD2: 8:20 @ 115

  3. Ryan Gould 05/22/2018 at 1:11 am

    Little Engine: 9:56 Rx (PR)
    -did 9 burpees at the end because I was NOT about that 2 pood life

    WOD2: 10:22 L3
    -jelly legs

    Solid overall class with good pacing and stretching. Could have used 30 min in between wod 1 and wod 2 tho

  4. Trevor 05/22/2018 at 12:33 am

    7:53 Rx
    9:53 L3/ski erg

  5. Dan Palermo 05/22/2018 at 12:28 am

    6:20 RX
    6:47 L3

  6. Jason Barrow 05/22/2018 at 12:22 am

    Lil Engine:
    11/9/15: 14:47 Rx
    4/24/17: 11:41 Rx
    5/21/18: 6:54 Rx

    Only took a few years of attempts to figure this wod out. I think the trick was completely disregarding the written warmup/accessory work and instead doing what I thought I needed to be primed to PR.

    WOD2: DNF

  7. Sean Flannery 05/21/2018 at 5:53 pm

    Access: 1.5 pood
    WOD 1: 6:59 Rx
    WOD 2: 8:32 Rx
    Extra: 200m Adv not for time

  8. Kurt 05/21/2018 at 3:55 pm

    Accessory – up to 1.5pd
    WOD1: 8:52 L1
    WOD2: 9:09 L3

  9. Crowley 05/21/2018 at 1:13 pm

    wod 1: 5:51 rx
    wod 2: 7:47 L3

  10. Mike T 05/21/2018 at 10:44 am

    Little engine wod : 6:20 RX (:40 PR)

    WOD 2: 9:54 RX