Row’d Trip

Dec 26th, 2014

Category: CrossFit

Row’d Trip

530am rope climb
Just a reminder, classes in Southie Green only today at 11am, 12pm, Open Gym 1-3pm, 3pm, 4pm, 5pm

We’ll be running a reduced schedule for the rest of this week and next week. Please see below for updates:
Saturday 12/27: Classes in Southie Green only; 8am, 9am, 10am, 11am, 12pm Intro Class, 1pm Oly Class, 2pm & 3pm
Sunday 12/28: No yoga. Normal classes held at 9am, 10am, 11am & 12pm.
Monday 12/29: Classes in Southie Green only; 5:30am, 6:30am, 7:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm & Mobility Class
Tuesday 12/30: Claasses in Southie Green only; 5:30am, 6:30am, 7:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Wednesday 12/31: Classes in Southie Green only; 5:30am, 6:30am, 7:30am, 9am, 11am, 12pm, Open Gym 1-3pm, 3pm, 4pm
Thursday 1/1: Classes in Southie Green at 11am & 12pm only
Friday 12/2: Back to a normal schedule!

CrossFit Southie Bootcamp is BACK in January!
Are you or someone you know looking for a fun group fitness routine, but perhaps a bit too intimidated by CrossFit? Our Bootcamp would be a perfect fit. CrossFit Southie Bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than general CrossFit. It is great for weight-loss, conditioning, or as a ramp up to regular CrossFit classes. For full details on CFS Bootcamp, click here. Join us in kicking off the New Year on the right foot!

Strength
Back Squat
5-5-5-5-5- Straight Sets
-Between sets complete 5 weighted step-ups on each leg.

WOD
6 Rounds
In 2 Minutes Complete
250m Row
AMRAP Double Unders
Rest 1 Minute

DISCUSSION 2 Comments

  1. melstec 12/26/2014 at 11:00 pm

    Strength: 165#
    WOD: 261 rx

  2. Brian M. Maser 12/26/2014 at 6:32 pm

    Back Squat: 7×5 @ 252.5# (fractional plates for the win); WOD: 364 dubs