Perfect Day of Crossfit

Feb 27th, 2018

Category: CrossFit

Perfect Day of Crossfit

Ben – Rope Climbs ALL DAY

InBody Scan Coming to CrossFit Southie on Saturday!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie this Saturday, March 3rd! Appointments will be available from 7AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!

The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking HERE.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly!

What is an InBody scan? Through the use of cutting edge bioelectrical impedance analysis, the InBody allows for accurate and non-invasive body composition testing! InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the price, time and invasion of personal space. This quick, easy and precise analysis will provide an objective starting point to track your progress as you start, or continue, on your quest to better health and fitness.

Watch this video to see what a scan will look like
Watch this video for best practices before you get your scan
Learn more about how to interperet your results sheet

Schedule your appointment here!.
*Please note, scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for! 🙂

Warm-up
90s-60s-30s of each
1. Jump rope – on coaches command (singles, single leg, skiers, front to back, dubs, etc..)
2. Hollow rocks

Strength
Work up to Max Weight for the complex (approx. every 2 mins)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead

WOD
12 Minute AMRAP
10 Thrusters (95,65)
10 Toes to Bar
40 Double Unders

Level 2- (75,55), 20 Double Unders
Level 1- (65,35) 40 Single Unders

Extra Work
1000m Ski
100m Handstand Walk
500m Row
50m Handstand Walk
250m Row
25m Handstand Walk

DISCUSSION 5 Comments

  1. Kurt 02/28/2018 at 5:22 pm

    Strength: 195, failed jerks at 205
    WOD: 6 rds w/ sit ups

  2. Trevor 02/28/2018 at 1:24 am

    165

    6+3 Rx

    More fun that I thought it’d be, just had to pace those thrusters.

  3. Ben 02/27/2018 at 5:34 pm

    Strength: up to 225#
    WOD: 6+12 GHDs

  4. Sean Flannery 02/27/2018 at 2:34 pm

    Strength: up to 245″
    WOD: 420 (7 rds)

  5. Crowley 02/27/2018 at 1:57 pm

    strength: up to 225
    wod: 6+1 ghd