September Fundamentals Special! & No Mobility Class Tonight

700 Represent

Schedule Update – 7pm mobility class is cancelled this evening.  Matt is out on vaca.  Go sit on a mobility tool and watch the CFgames athletes row a marathon.  Mobility will be held this Saturday and will resume on Wednesdays starting next week.

Fundamentals is BACK in September!
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!

1 minute work:30s Rest
Straight leg raises
100m Sandbag carry
Mountain Climbers

Hip Flexors

Sandbag Hug carries
Sandbag Hug Squats

Partner WOD
50/40 Cal Bike
50 Toes to Bar
50 Single Arm DB Snatches 50/35
1 Loop DB and Sandbag carry*
50 Single Arm DB Snatches
50 Toes to Bar
50/40 Cal Bike

Partition the Reps however you choose between the partnership

*Partnership will complete the loop together. One with the Sandbag and DB both need to stay in motion. You can each carry one or take turns hauling both.

Level 2- 40,25
Level 1- 30,15 30 Reps
ADV 70/50- Sandbag Hug Carry 100/70

Ski Sub = 60/50
Row Sub = 70/55

Extra Work
100/75 cals assault bike – EMOM including the 321go!
1 Stone Over The Shoulder (190/140)