Regional WOD #4


We have A LOT of new faces. It can be tough for newbies. You look around the room and think “where the heck did these people come from, and why is that 90lb girl lifting more than me”. It gets better faster than you would think. JR is one of the original Southie members who is in Albany for the summer. He progressed significantly from the day first day we met him. You will too. He sent me this email yesterday:

Hey Amy,

Just wanted to drop a line to say what a great year I had at CFS. When I look back to when I started, I’m amazed at how far I’ve come. You and Chris were instrumental in helping me do stuff I never thought I’d be able to do – everything from kipping to handstand pushups to the biggest confidence booster of all – being able to look at WOD and know that I’d not only finish it, but try to crush it. I was doing the WOD at Albany CrossFit this morning, and as much as I like it over there, I really missed the Southie vibe. I’m hoping to stop by the box next time I’m in town, if only to make sure I don’t forget where the lines for the 400 are. My goal is to put the hours in at Albany and this summer and come back at the end of August ready to tear it up. Thanks for being such an awesome, inspiring coach. Same goes for Goose, Beretta, and everybody else – I feel lucky to have found you guys when I did and can’t wait to get back there. Have a great summer and see you soon!

-JR Strauss

Regional #4
100 Pull-ups
100 Kettlebell Swings (1.5,1)
100 Double Unders
100 Overhead Squat (95,65)

Level 3 75 reps
Level 2 50 reps (75,55)
Level 1 30 reps (65,45)

** There is a 35 minute cut-off for this workout. The 100 rep version is the regional prescribed workout. The volume of the workout is for an advanced level. Please scale appropriately**