Martin Luther King Jr. Day

Jan 21st, 2019

Category: CrossFit

Martin Luther King Jr. Day

Scott

MLK SCHEDULE UPDATE
We will be running a reduced schedule All Day on Monday 1/21 for MLK Day with All Levels classes in Southie Green only.
Classes will be held at 530am, 630am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm. Bootcamp is on at 630am.

Bring a Friend Day: This Thursday 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! 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
1:00 work, :20 rest & rotate
-Row
-Muscle Snatch
-Row
-Behind the Neck Snatch Grip Push Press
-Row
-Overhead Squat with bottom pause

Strength
EMOM12
Power Snatch
1-4- 3 Reps
5-8- 2 Reps
9-12- 1 Rep

WOD
4 Rounds
500m Row
10 Squat Snatches (115,75)

Level 2- (65,50), 75 Reps of each/30 Burpees
Level 1- (55,35),50 Reps of Each
ADV (135/95)

Extra Work
6-5-4
Rope Climbs
100 ft HS Walk on the dashes

ADV -Legless
*scale to 50ft where necessary.
Wod Credit – CF Mayhem

Boot Camp (6:30AM in Southie Green)

2 Rounds

In 5 Minutes Complete:

500m Row
Then AMRAP
Burpees

Rest 90s

In 5 Minutes Complete:
0.75 Mile Bike
Then AMRAP
Double Unders

Rest 90s

In 5 Minutes Complete:
400m Sprint/300m Air Runner
Then AMRAP
Calories on the Ski Erg

Rest 90s

DISCUSSION 2 Comments

  1. Crowley 01/21/2019 at 3:58 pm

    Power snatch: 115-175
    Wod: 14:02 rx

  2. Sean Flannery 01/21/2019 at 9:33 am

    Strength: 115-165#
    WOD: 19:59 Rx w/125#