Lucky 7s – CFS

May 11th, 2017

Category: CrossFit

Lucky 7s – CFS

#tbt – CFS Opening Day 2010

50% Off at Reebok HQ Store for CFS Members ENDS TOMORROW!
Reebok is giving CrossFit Southie members an exclusive opportunity to head to their store at Reebok HQ in Canton. MA to shop and receive 50% off their entire purchase! This is a great opportunity to stock up on all of your gear needs at a discounted price. CFS members are invited to shop May 8th – May 12th. Store hours are below:
Monday, Wednesday, Friday, 9am – 6pm
Tuesday & Thursday, 9am – 7pm
In order to enter the Reebok campus and store, you’ll need the CrossFit Southie shop pass. You can either print the pass, or download it from our page and show it on your phone. Happy Shopping!

Third Annual In-House Team Throwdown: Saturday, June 10th
Save the date for our third annual In-House Team Throwdown! This is always our favorite event of the year filled with fun, fitness and new friends. Trust us… you won’t want to miss it! This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making the teams for you!

Teams will be co-ed and will be made up of 2 Rx athletes and 1 scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements for that division. For example, take a look at this hypothetical WOD:

As a team, complete 150 Thrusters for time
Rx: 95, 65
Scaled: 65, 35
In this workout, you would perform your thrusters at weight designated for your division, and then tag in your teammate. He or she would then continue on with their reps at a different weight, and so on.

Not sure which division you should sign up for? Use these suggested standards as a guideline.
Rx Division
Double Unders
Unassisted Pull ups
Box Jumps 24, 20”
Wallballs 20/14# to 10’ Target
Ground to Overhead 135, 95

Scaled Division
Single Unders
Jumping Pull ups
Box Jumps OR Step ups 24, 20”
Wallballs 14/10# to 10’ target
Ground to Overhead 95, 65#

Your coaches will be creating the teams to make sure that they are fair AND to shake things up a bit so that we all have a chance to meet some new faces at the gym. We’ll announce the teams and workouts ahead of time so that you can get together with your team to meet and come up with a game plan. Creative team names and outfits are HIGHLY recommended and encouraged, though not required.

As always, we’ll close the day out with some beers, ciders, and a barbecue in the parking lot. There will definitely be corn hole… and maybe the return of the dunk tank? It’s the best way to kick off the summer! We really hope that EVERYONE can make it and participate! If you are on the fence, talk to someone in class who did it last year or ask one of your coaches… we will help convince you!

CLICK HERE TO SIGN UP!

Warm Up
12:00 EMOM

Minutes 1-6
Odd- 20 Lateral Up/Over
Even-15 Sumo High Pulls with Heavy Kettlebell

Minutes 7-12
Odd- 14 Jumping Lunges
Even- 10 Thrusters with KB

L1 – 10 up and overs; 10 sumo high pulls;  regular lunges

Accessory
Step-Ups
3×10 Use Dumbbells or Kettle-bells for Weight

Strength
Back Squat
3-3-3-3

WOD
10 Minute AMRAP
7 Sumo Deadlift High Pull (95,65)
7 Thrusters (95,65)
7 Box Jumps

Level 2- (75,50)
Level 1- (50,35)

DISCUSSION 7 Comments

  1. Ryan Gould 05/12/2017 at 2:13 am

    BS: 235×3
    WOD: 6+4 Rx

    Enjoyed having Brendan coach the 7!

  2. andrea cooke 05/12/2017 at 1:53 am

    went in trying to make it an EMOM… couldnt pull of

    9+2rx

  3. Chad Kucera 05/12/2017 at 1:50 am

    BS: 285
    WOD: 6+12 Rx

  4. Jason Barrow 05/12/2017 at 12:57 am

    Squat: 235×3
    WOD: 7+11 Rx

  5. Brian Campbell 05/11/2017 at 9:20 pm

    1.) 345×3
    2.) 8+10 Rx

  6. Daniela Bitto 05/11/2017 at 5:57 pm

    Hit this yesterday 8+6 RX with 30# DBs for thrusters

  7. JT 05/11/2017 at 4:14 pm

    Acc: 2p KB
    BS: 245#
    WOD: 6+19 Rx