30 Day Nutrition Challenge
WHEN: October 23-Nov 22nd
BASELINE MEASUREMENTS: Thursday, October 19th & Friday,October 20th
COST: $20 at time of weigh-in/measurements
Benchmark WOD: Monday, October 23rd
PALEO?: Nah…For more info on the challenge click here
SIGN-UP: Click Me
We Need Judges!! November 11th & 12th! 
Our seventh annual Southie Showdown is quickly approaching! This is our largest event of the year, with 270 athletes coming from all over to compete and hundreds of spectators coming to watch. It’s an awesome, fun weekend and a great opportunity for us to show how strong the Southie community really is! This event would not be possible without YOUR help! We need a bunch of judges to help the event run smoothly.
Not sure if you can judge? If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!
Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!
Warm-up
Partner Up!
2 Rounds
P1: Row 25/20 Cals
P2: T-Spine Rolling
Switch
P1: Row 25/20 Cals
P2: Chest Stretching
Switch
Mobility
Chest
Thoracic Spine
Strength
1. Strict Press
3-3-3-3
2. Push-jerk
1-1-1-1
WOD
7 2-minute rounds of:
25/20 cal. row
Max Jerks (205,135)
There is no rest between rounds.
Score= Total Reps
Level 4- 185, 115
Level 3- 135, 95
Level 2- 115, 75 (20,15 Cals)
Level 1- 95, 45 (15,10 Cals)
Ski Erg/Bike Scale- 20,15
WOD credit- crossfit.com