Lunges for Strength – Sprint Metcon- CFS

Jun 30th, 2017

Category: CrossFit

Lunges for Strength – Sprint Metcon- CFS

Patrick

4th of July Weekend Schedule
Friday 6/30 – Normal Schedule
Saturday 6/1 – Lumberjack 20! No classes in Southie Orange. All levels classes at 8AM, 9AM, 10AM, 11AM & 2PM. Oly class at 11AM. Mobility class and Intro class at 12pm. There WILL be babysitting from 9AM-10:30AM.
Sunday 6/2 – Normal Schedule
Monday 6/3 – All levels classes at 530AM, 630AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM. There WILL be bootcamp class at 6:30AM.
Tuesday 7/4 – Partner WOD! All levels classes at 8AM & 9AM only. Happy 4th!

Dr. Fernandez In the House TONIGHT!
Dr. Fernandez is taking appointments for this Friday, June 30th from 4pm – 7pm. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. Click HERE to see his rates and to sign up!

Don’t Forget: We Offer Babysitting Services on Saturday Mornings!
When: Saturdays, 9:00 – 10:30AM (Starts next Saturday, April 22nd!)
Where: Southie Green in the back room (This room will be closed to athletes during this time)
Rules:
• Parents must stay in/near the building the whole time
• Open to children ages 5 and under
• No diaper changes
• No snacks other than bottles or baby food packets
• Will be capped at 6-8 kids. Signing up in advanced will eventually be required, but just show up for the first one until we get a feel for demand!

Our in-house care giver will be Cassidie Cade, a long-time member of the CrossFit Southie community. She has tons of experience with childcare, is CPR certified, and just an all-around great person to be around. We are psyched to have her!

Warm-up
1 minute work/ :20sec Rest
1. Burpees
2. Ski Erg or Rower
3. Heavy Russian KB Swings
4. Assault Bike
5. Goblet Lunges

Strength
Front Rack Lunge
5 x 25′ Front Rack Lunge
*Climb in weight as able

WOD
4 Rounds
1 Minute Work: 20s Rest
1. Box Jump
2. Erg (Ski or Row)
3. Kettlebell Swing (2,1.5)
4. Assault Bike

Score= total reps

Level 2- 1.5,1
Level 1-1, 0.75