No classes this weekend & Please clean out the cubbies

Sep 16th, 2019

Category: CrossFit

No classes this weekend & Please clean out the cubbies

Shira

Schedule Update – We will not be running any classes this weekend as we are hosting the Southie Showdown.  Please sign up to judge/volunteer and/or come on by to cheer on the athletes.

We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after the Showdown this weekend (9/21-9/22). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared on Thurs 9/19. We thank you in advance for your cooperation!

 

Warm-up
Partner Up!
400M Run Together
Then

P1- 20/15 Calorie Row
P2- Negative Pull-Ups
Switch

P1- 20 Lateral Up/Overs
P2- Strict Press with 2 second pause overhead

Partner WOD
800m Run as a Team
Then
70 Chest to Bar Pull-ups
80 Box Jumps Overs
90 Shoulder to Overhead (115,75)
100 Calories on the Rower
Then
800m Run as a Team

Level 2 – 75 Reps, 95|65
Level 1 – 50 Reps 75|45

Extra Work
Temp Back Squat 4×8
(4:0:3:0)
4 second descent, 0 pause, 3 s ascent, 0 pause.
3 Rounds

Boot Camp 6:30AM in Southie Green/Conditioning 4:45PM in Southie Orange

In 4 Minutes Complete:
250m Row
200m Run
Then AMRAP
Calories on the Bike
Rest 1 Minute

In 4 Minutes Complete:
250m Row
200m Run
Then AMRAP
Burpees
Rest 1 Minute