Nutrition Weigh-Ins & Cleaning out the Cubbies


Paleo/Performance Challenge Weigh-Ins Today!
Just a reminder, due to the large number of people also participating in the Southie Showdown next weekend, benchmark workouts will be tested the week of 11/9, following the Showdown. If you’re antsy and want to complete some benchmarks on your own be fore then, go for it! We’ll take measurements/weigh-ins next week. Be sure to stop by the desk to check out your results!

Today – Evening Classes
Wednesday 11/4 – Evening Classes
Thursday 11/5 – Evening Classes
Friday 11/6 – Morning Classess
*If you can’t make it in during one of these times, stop by the desk and ask a coach for help.

Cleaning Out CubbiesToaster Bags
We are asking everyone who has shoes, bags, etc. on any of the shelves in the Toaster or Mobility Room or in the cubbies in Southie Green and Orange to take them home for the next few days. We need the areas to be clear to make room for the Southie Showdown this weekend. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. We thank you in advance for your cooperation!

Rope Climbs
Buddy Carry

Partner WOD
1 Mile Run
50 Burpee Pull-ups
10 Rope Climbs
400m Buddy Carry (or Farmer’s Carry)
10 Rope Climbs
50 Burpee Pull-ups
2k Row

Run, reps, and row can be divided between partners however you want. Switch on buddy carry whenever you want.

Level 2- 30 Burpee Pull-ups, 5 Rope Climbs, Farmers Carry (1.5,1)
Level 1- 800m Run, 20 Burpee Pull-ups, 10 Pull to Stands, Farmers Carry (1,0.75), 1k Row

Conditioning Class: WOD
:30 on, :30 off on Rower
Accumulate 200 Calories in as few rounds as possible.

Conditioning Class: Core
Double Alternating Tabata
1. AbMat Sit ups
2. Hollow Rocks
3. Supermans
4. Plank Hold


  • Chad Michael

    11/04/2015 @ 2:45 pm

    40:02 RX Adv (50 ft hand stand walk btw sets) with Julie

  • Joel

    11/04/2015 @ 2:35 am

    32 41 RX with Trevor

    Brutal – round 2 of burpee pull-ups was pretty tough

  • jason barrow

    11/04/2015 @ 2:02 am

    Burpee pull-ups after rope climbs was a good prank on us.

    WOD: 33:50 Rx w/ Thomas

  • Trevor Crean

    11/04/2015 @ 2:00 am

    32:41 Rx with Joel.
    That was a lot of crossfit.

  • Molly

    11/03/2015 @ 2:07 pm

    35:27 L3 – aka 40 burpee pullups and 5 rope climbs with the wonderful miss Kelsey

  • Frawls

    11/03/2015 @ 1:59 pm

    WOD: 34:02 Rx with Justin

  • Brian M. Maser

    11/03/2015 @ 1:57 pm

    32:28 Rx w/ Kippy.

  • Eddy

    11/03/2015 @ 1:47 pm

    WOD: 33:22 Rx with Boooooootaaayyy

  • Morgan

    11/03/2015 @ 12:37 pm

    Hotel wod: 16 min amprap 5 push ups, 10 sit ups, 15 squats, 10 burpees. I’ve got a pull up bar and dumbells in the hotel gym to hopefully I can come up with something better tomorrow. Miss the 5:30 crew!

    • Frawls

      11/03/2015 @ 1:24 pm

      Classic Spealler/Khalipa hotel WOD: 100 DB hang squat clean thrusters w/ 5 burpees EMOM (it’s pretty terrible)

      • Morgan

        11/03/2015 @ 2:26 pm

        Awesome ideas thanks guys! (Maybe won’t be thanking you after, haha)

    • Kurt Brumme

      11/03/2015 @ 1:45 pm

      Here’s another one: 6 RFT of 20 jumping squats, 20 split squat jumps, 20 weighted DB reverse lunges, 20 pushups, 20 sit ups, 400m sprint

    • Brian M. Maser

      11/03/2015 @ 1:57 pm

      100 DB thrusters (25#) for time, EMOM and to start the WOD do 4 burpees OR 100 DB thrusters for time and every break do 15 pull-ups. Not as bad as Frawley’s suggestion but both are brutal nonetheless. Follow that up with 100 hollow rocks.

  • Pat Hopkins

    11/03/2015 @ 12:19 pm

    Great first day back in about a month! Starting out the comeback tour with a CAP is always fun because it pointed out rope climbs under fatigue are still a sticky point.

Comments are closed.