Rowing Clinic this Thursday night at 630pm.
Who is this clinic for? EVERYONE…..
1. Those that haven’t been able to make it to our Rowing clinics on Saturdays
2. Those that have been coming on Sat. and would like to compliment those sessions with a session during the week, and
3. Those who signed up for the CRASH B’s and want to get one more session in before the weekend.
Join us for an hour long session and learn how to be more efficient on the erg (You will not be on the rower for the whole hour 😉 This class is free and does not count to your weekly total.
Friday Night Lights – THIS FRIDAY
Join us on Friday night today to kick off the 2018 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your first open WOD. Take the opportunity to cheer on your community and your team members for The internal Open. You can sign up for Friday Night Lights by clicking HERE. If you haven’t registered for the open yet click HERE for the Crossfit Games website and be sure to select Crossfit Southie for your affiliate and your team!
*Reminder – there will be NO regular classes on Friday night! Get signed up for FNL and have some fun!
*Heats will be posted on the blog as soon as possible on Friday. There will be no lead warm up, but coaches will be able to assist you. Be sure to come in early and get ready for the WOD!
Warm-up
3 Rounds
:30 on/:10 rest
1. Ice Skaters
2. Jumping Squats
3. Push Ups
Accessory
2 Rounds
10 Banded Donkey Kicks (per side)
10 Banded Single Leg Deadlifts (per side)
Strength
Front Squat
3-3-3-3-3
WOD
3 Rounds
21 Sit-ups
18 Deadlifts (185,135)
15 Box Jumps
12 Toes to Bar
9 Strict Handstand Push-ups
Level 3 (Kipping HSPU)
Level 2 (155,105), Banded strict HSPU
Level 1 (115,75), Regular push-ups
*If you plan to do the Open on Friday and are worried about being sore from deadlifts, sub a 20/15 calorie bike. Can also sub 30 sit ups in the place of box jumps.