50% Off at Reebok HQ Store for CFS Members THIS Week!
Reebok is giving CrossFit Southie members an exclusive opportunity to head to their store at Reebok HQ in Canton. MA to shop and receive 50% off their entire purchase! This is a great opportunity to stock up on all of your gear needs at a discounted price. CFS members are invited to shop May 8th – May 12th. Store hours are below:
Monday, Wednesday, Friday, 9am – 6pm
Tuesday & Thursday, 9am – 7pm
In order to enter the Reebok campus and store, you’ll need the CrossFit Southie shop pass. You can either print the pass, or download it from our page and show it on your phone. Happy Shopping!
Southie Skills Lab Tuesday Nights @ 7pm!
Southie Skills will be starting REPEATS this week! We have gotten pretty gymnasty these last few weeks, and now it is time to start back over and work our way through again. As a reminder: each week holds a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements are kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes are an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! All ability levels welcome. This class is free for all members and does not count toward your weekly class total. Tomorrow we will be working on the bar muscle-up and chest-to-bar pull-ups!
Warm-up
10:00 EMOM
Odd- 100M Run then AMRAP
Sotts Press*
Even- 100M Run then AMRAP Tall Snatch
*The Sotts Press can very humbling. Please check your ego and scale back to a PVC or training bar and complete the movement correctly.
Accessory
Shoulder Retraction
SuperSet
1. 3×10 Face Pulls or Pronated
Ring Rows
2. 3×10 Bandy Pull-Aparts
https://www.youtube.com/watch?v=Zesagd8OmXQ
Wod
Benchmark (10 Minute Cap)
“Isabel”
30 Snatches for Time (135,95)
Level 2 (115,75)
Level 1 (95, 50)
If you are scaling the weight on the workout you should be aim-ing for 70-75% of your 1 rep max snatch
Rest 5 Minutes
WOD 2 (15 min cap)
4 Rounds
400m Run
10 Front Squats (135,95)
Level 2 (115,75)
Level 1 (95, 50)