Saturday Is For The Squad

Oct 12th, 2019

Category: CrossFit

Saturday Is For The Squad

Squad Goals – Showdown 2019

We will be running a reduced schedule this weekend for the Columbus Day holiday.
Today – Saturday 10/12– 1 Box only – All Levels Classes at 8,9,10 & 11, Mobility and Intro @ Noon, 2pm. No 930 or 1030 classes in Southie Orange.  Open gym will run from 6-8am and from 12-2pm
Sunday 10/13 – All Levles at 9 and 10am only.  Endurance at 10am in Southie Orange.
Monday 10/14 – Columbus Day 1 Box only – All Levels classes at 530,630, 9, 11, 12, 4, 5, 6 & 7pm.  Bootcamp will run as scheduled at 630am.  There will be no classes in Southie Orange.

Southie Halloween Social!
Get into the Halloween spirit with us and our next Southie social at Barrett’s Haunted Mansion! You can join us for the “Bite and Fright” which includes dinner at The Abington Ale House (Tax and tip included), and tickets to both attractions for one low price of $40.00. Tickets for this are only available at the Barrett’s Haunted Mansion ticket window or at The Abington Ale House. Ask your server. Coupons are not accepted for Bite and Fright. Tickets for just general admission are $30.00.

Date/Time: Thursday 10/24 – Dinner at 6PM and Haunted House at 7PM
Pricing: $40.00 for “Bite & Fright”/$30.00 for general admission only
Location: Barrett’s Haunted Mansion 1235 Bedford St., Abington, MA 02351

We will plan to meet there and if you’d like to carpool please comment below. IF you’d like to purchase general admission tickets, click HERE. For The “Bite and Fright” deal you can only purchase those onsite.

Halloween Costume Party!!!
Bring your A-Game with our upcoming Halloween Costume Party hosted by CFS Members Frank and Ronnie G! Details are below we hope to see you all there!!! If you plan to attend please RSVP to the following email [email protected]


Warm Up
Partner Up!
1:00 work/:15 Rest & Switch
P1- Bike
P2- Overhead Barbell Hold
Switch
P1- Barbell Thrusters
P2- Hollow Rocks
Switch
P1 & P2- Synchronized Burpees

Partner WOD
3 Rounds
4 Minute Bike*
3 Minute Thrusters (115,75)
2 Minute Rope Climbs

2 Minutes Rest

Score =3 separate totals for the 3 rounds

Level 2- 95|55
Level 1- 55|35, pull to stand

*Teams can work backward in order to get the most amount of groups on the bikes or can sub in Row/Ski.

Extra Work
Work up to a heavy 3 rep Squat Clean