Midline….Crush Your Saturday – CFS

Oct 7th, 2017

Category: CrossFit

Midline….Crush Your Saturday – CFS

Dan & Lisa

Weekend Announcements
Babysitting: There will be NO babysitting today. We apologize for the inconvenience! Babysitting will rusume next week on Saturday from 9AM-11AM.
Sports Wellness: Dr. Miguel will be back at the box this Saturday offering his chiropractic and sports wellness services. Don’t miss out! Click HERE to view services and rates and to book your appointment!
V02 Max Class: There will be NO endurance class on Sunday, October 8th with Sebastian. Class will resume on October 15th.

Columbus Day Schedule
Reduced Schedule on Monday : All Levels Classes at 530,630, 9,11,12,4,5,6 & 7pm. No classes in Southie orange and no Bootcamp. The gym will be open all day if you want to come in at a non class hour for Open Gym.

Warm-up
Midline Crush
2 Rounds
1 Minute at Each Station
-Abmat Sit-ups
-Hollow Rocks
-Plank Hold
-Jack Knives
-Rest

WOD
“Pyramid Helen”
Run 1200 meters
63 Kettlebell swings, (1.5/1)
36 Pull-ups
Run 800 meters
42 Kettlebell swings, (1.5/1)
24 Pull-ups
Run 400 meters
21 Kettlebell swings (1.5/1)
12 Pull-ups

Level 2 – (1/0.75)
Level 1 – (0.75/0.5), 800/42/24,400/21/12,200/12/6

DISCUSSION 3 Comments

  1. Kurt 10/07/2017 at 5:21 pm

    27:01 Rx

  2. Dan Palermo 10/07/2017 at 4:14 pm

    21:23 RX

  3. Jason Barrow 10/07/2017 at 3:27 pm

    Pyramid Helen:
    10/3/13: 32:09 Rx
    10/22/15: 28:43 Rx
    10/7/17: 25:09 Rx

    PR but I hate this one.