September Fundamentals Special! & No Mobility Class Tonight

Aug 1st, 2018

Category: CrossFit

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!

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

Mobility
Hip Flexors
Lats

Skill
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)

DISCUSSION 7 Comments

  1. Trevor 08/02/2018 at 2:38 pm

    @Barrow you were fine on the bike. I had to defend my headband game and stay loose for doing all the T2B. 😀

  2. Jason Barrow 08/02/2018 at 12:56 am

    I wanted to celebrate this picture of me absolutely OBLITERATING Jill in 18.1 by beating her in tonight’s partner wod. So I recruited the only person in the gym who’d be down to do 90 of the 100 toes to bar, TREVOR.

    Trev’s services didn’t come without a catch however. Not only was he wearing a super questionable headband, but while I was filling my legs with lactic acid on the bike he decided to chat Haley up showing off said headband. I must have screamed his name 10 times before he finally came over for bike relief duty.

    WOD: 15:54 Rx

    For real, going to miss Ben B. I can count the number of people who regularly post their scores on here on one hand. Ben heading back to school means the 7PM will lose a big percentage of the score fodder we obsess over all day at work. I also don’t see a point in competing in any throwdowns with Ben gone as there will be way fewer dogs in attendance.

  3. Joel Carpenter 08/02/2018 at 12:46 am

    18:23 with Jill (35 dumbell and sandbag hug carry for loop)

  4. Trevor 08/02/2018 at 12:10 am

    PreClass
    Back Sq
    5×3 @225

    WOD: 15:54 Rx w/ Barrow

  5. Campbell 08/01/2018 at 11:12 pm

    Extra Work: 6:27 Rx
    Wod: 17:30 Adv (3-way w/Dale & Marshall)*
    *2 dumbells and 1 strongman bag on loop

  6. Ben 08/01/2018 at 4:36 pm

    18:31 w/ Marc – 90# sandbag and 50# db

    Thanks for an amazing 3 years, Southie! I’m going to miss you all!

  7. Crowley 08/01/2018 at 12:42 pm

    20:28 w/ Lindsay – rx w/ sandbag hug carry