October Fundamentals!


Outdoors Primarily
Please do not park in the lot

October Fundamentals

Back by popular demand….Another session of Fundamentals!

We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!

Class is held on Tuesday and Thursday nights from 7:00 – 8:00 PM starting Tuesday October 5th! For more information and to register click HERE.

2 Rounds
10 KB Sumo High Pulls
10 Pulls on Rower*
10 Russian Swings
10 Burps

*Rnd 1 – Feet not strapped in
Rnd 2 – Eyes Closed

Hip Stretch
Calf Stretch

2 Rounds
40s Work|10s Rest
1. Turkish Sit-up
2. KB Plank Pull Through
3. Weighted Glute Bridge
4. Single leg Deadlift*

* Switch sides at the 20s

WOD (30 minute/10 interval cap)
2:00 Work| 1:00 Rest

Complete the following
2000m Row
5 Rounds
10 Burpees over the Rower
15 Kettlebell Swings 2|1.5

Score = Total time

Level 3 – 1.5|1
Level 2 – 1|0.75
Level 1- 0.75|0.5

Extra Work
21 Cal Ski
5 Burpee Pull Overs
15 Cal Ski
5 Burpee Pull Overs
9 Cal Ski
5 Burpee Pull Overs

*No Burpee Pull Overs? Scale to Burpee Bar Muscle Ups or Burpee C2B Pull Ups