Rowing Classes & C.R.A.S.H.-B. Registration

Dec 27th, 2017

Category: CrossFit

Rowing Classes & C.R.A.S.H.-B. Registration

Foxy

We will be running one box only all week Between Xmas and New Years for All Levels classes. Come on in and get your fitness on!
Today – Wed 12/27 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Thurs 12/28 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Friday 12/29 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Saturday 12/30 – No classes in orange. Normal Schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, Oly at 11am, noon intro.
Sunday 12/31New Year’s Eve – 9am, 10am and 11am. Endurance class is also still on today @ 10am.
Monday 1/1Happy New Year!!! All levels classes in Southie Green at 11am and noon.
Tuesday 1/2 – Normal Schedule

Grow Those Row Skills!
Coming in the New Year we are offering a Rowing Clinic Saturdays at 8:30AM in Southie Orange! Join us for a 45:00 session and learn how to be more efficient on the erg. Each session will be coach led to go over rowing technique and there will be a work out programmed on the erg. These classes will start on Saturday, January 6th. and run until the C.R.A.S.H.-B. Indoor Rowing Championship on Sunday, 2/25. You do not have to be registered for the event to participate in these sessions. If you are interested in competing in this 2K rowing event check out all of the details below!

C.R.A.S.H.-B. World Indoor Rowing Championship
Whether you hate the rower or can’t get enough of it, training for the C.R.A.S.H.-B. World Indoor Rowing Championship crashbswill benefit you! The 2K row is a great test of fitness and it’s a perfect opportunity to step out of your comfort zone with this world class event right in Boston! Take this opportunity for a new challenge in 2018 and with the support of your Crossfit Southie crew behind you! Any age group and fitness level are encouraged to compete. Divisions are made through age, gender and weight classes.

Here at Crossfit Southie we will be putting together separate rowing programming to help you prepare for the event. We’ll also designate a few sessions to go over rowing technique and ways to be more efficient on the rower.

Event Details
Date: Sunday, February 25th from 9AM-5PM *Start times will vary
Location: Boston University Agganis Arena
Entry Fee: $30.00
*For those of you interested in training and rocking this event with us please fill out this form and we’ll be in contact with more specifics on programming and race day details!

Warm-up
2 minute AMRAP Burpee Box Jumps or Step Ups

Mobility & Movement
Calves – Static Stretching
Quads – Couch Stretch
Squat Therapy

Strength
Front Squat
5-5-5-5- Straight sets

WOD
60 Burpees
30 Squat Clean Thrusters (115,75)
60 Box Jumps

Level 2- (95,55)
Level 1- (75,35)
ADV-135,95

Extra Work
3 rounds of
30 GHD Situps
3 Peg Board Ascents

DISCUSSION 6 Comments

  1. Jen Merinder 12/28/2017 at 6:55 pm

    FS: #200
    WOD: 12:15 ADV

  2. Andrea 12/28/2017 at 12:58 am

    FS: 200
    Wod: 9:14rx

  3. Trevor 12/27/2017 at 11:16 pm

    Thumb is on the mend!

    FS:165
    WOD: 12:22 Rx

  4. Brian Campbell 12/27/2017 at 6:05 pm

    12:20 Adv

  5. Ben 12/27/2017 at 3:28 pm

    Front Squat: 275
    WOD: 11:59 Adv.
    Extra Work “for Quality,” not time… scaled to 20 GHDs and 1 peg board