Rowing Nancy – CFS

Dec 30th, 2016

Category: CrossFit

Rowing Nancy – CFS

Rowing Buddies

Rowing Buddies

Weekend Holiday Schedule
Friday 12/30 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm.
Saturday 12/31 – No classes in orange. Normal schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, noon intro, there will be on mobility class today.
Sunday 1/1 – All levels classes in Southie Green at 11am and noon – New Years Day WOD!
Monday 1/2 – One box only.  All Levels Classes in Southie Green at 530am, 630am, 9, 11, 12, 4pm, 5pm, 6pm, 7pm.  Bootcamp is on at 6:15am
Tuesday 1/3 – Normal Schedule

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C.R.A.S.H.-B. Registration
In case you missed it…..We’re training for the C.R.A.S.H.-B. World Indoor Rowing Championship!
Whether you hate the rower or can’t get enough of it, this event will 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 2017 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 that will be released in the next few days, to help you prepare for the event. We’ll also designate a couple of Saturday meet up sessions to go over rowing technique and ways to be more efficient on the rower as well as train together as a group.

Event Details
Date: Sunday, February 12th from 9AM-5PM *

*Start times will vary and you really only need to show up for your start time – this is not an all day event. Afterward we will have a social activity at one of the local watering establishments 🙂

Location: Boston University Agganis Arena
Entry Fee: $30.00
Registration Deadline: January 20th

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!

Strength
Power Snatch
3-3-3-3-3

WOD
“Nancy on a Boat”
5 Rounds
500m Row
15 Overhead Squats (95,65)

Level 2- 75,50
Level 1- 55.35, 10 Reps

DISCUSSION 6 Comments

  1. Daniela Bitto 12/31/2016 at 1:48 am

    PS 130
    Wod: 14:10RX

  2. Shea 12/30/2016 at 9:03 pm

    PS: 175
    WOD: 12:47 rx

  3. Brian Maser 12/30/2016 at 1:27 pm

    Snatch: up to 160
    WOD: 14:16 Rx

  4. JT 12/30/2016 at 1:13 pm

    Strength: 145# x3 snatch failed 155
    WOD: 14:48 Rx

  5. Frawls 12/30/2016 at 1:04 pm

    Strength: Shoulder rehab
    WOD: 16:06 FS @ 115#

  6. Marc 12/30/2016 at 12:50 pm

    Snatch: 185
    WOD: 14:11