Important Announcements

May 28th, 2016

Category: CrossFit

Important Announcements

Class Throwback in Orange

Class Throwback in Orange

This weekend (Memorial Day) Schedule

Today – Saturday – one box only – General CrossFit classes in Southie Green at 8,9,10,11 & 2pm only.  There will be no 3pm and no 930 or 1030 in Southie Orange.  Intro, Oly, Mobility and Strongman will be at regularly schedule times.

Sunday – Classes at 9am and 10am only. No 11am or 12pm.

Monday Memorial Day – Classes at 9am, 10am and 11am in Southie Green

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REGIONALS

Don’t forget to watch the CrossFit Southie squad at Regionals Today and Tomorrow live at http://games.crossfit.com/  There heats will be between 9 and 1 each morning.

Mobilize &Stabilize
Hip and Hamstring Health
-Roll and Stretch
-Single Leg DL crossovers
-Bandy side steps

WOD
1000m Row
400m Run
40 Front Rack Lunges (95,65)
Rest 1 Minute
750m Row
300m Run
50 Push-ups
Rest 1 Minute
500m Row
200m Run
60 Sit-ups

Level 2 (75,50), 40 Push-ups
Level 1 (65,35), 30 Push-ups

Strongman Class: Skill
Yoke Carry – Instructional Video

Strongman Class: Strength
Build up to a heavy 50’ yoke carry (no drops)

Strongman Class: WOD
800m Barbell Carry (back rack) @ Bodyweight.
Every time you drop the barbell, perform 5 burpees on the spot.

L2 – .75xBW
L1 – .5xBW

DISCUSSION 3 Comments

  1. andrea 05/28/2016 at 7:47 pm

    19:36rx… love SUMMER!!!

  2. melstec 05/28/2016 at 6:06 pm

    25:08 rx woooooo happy to get all those push-ups!

  3. Sean Flannery 05/28/2016 at 1:56 pm

    WOD: 21:03 Rx