Showdown Weekend Almost Here!

Nov 4th, 2015

Category: CrossFit

Showdown Weekend Almost Here!

morning crew muscle up
Reminder: All Crossfit Classes, Olympic Lifting Class, Intro Class and Yoga WILL BE CANCELLED this weekend. We are hosting the Showdown Saturday and Sunday, so come check it out and support your community! Because of the inconvenience, feel free to come in for an extra class next week.

Southie Showdown Set Up on Friday
Got some free time on Friday? We’d love your help setting up the Showdown. The more help, the better! We’ll start the set up around 3pm, so come by whenever. Classes will run as scheduled in Southie Green at 4, 5, 6 & 7pm. We appreciate your help! Thank you!

Paleo/Performance Challenge Weigh-Ins Today!
Just a reminder, due to the large number of people also participating in the Southie Showdown next weekend, benchmark workouts will be tested the week of 11/9, following the Showdown. If you’re antsy and want to complete some benchmarks on your own be fore then, go for it! We’ll take measurements/weigh-ins next week. Be sure to stop by the desk to check out your results!

Weigh-Ins:
Tonight – Evening Classes
Thursday 11/5 – Evening Classes
Friday 11/6 – Morning Classess
*If you can’t make it in during one of these times, stop by the desk and ask a coach for help.

Strength
Strict press
5-5-5-5

Push-press
2-2-2-2

WOD
30-20-10
Toes to Bar
KB Thruster* (1.5,1)
Deadlifts (185,115)

Level 2- (1,0.75), (135,95)
Level 1- (0.75,0.5), (95,65)

*If there are not enough KBs use DBs, not enough DBs use BBs or share weights

DISCUSSION 11 Comments

  1. Andrea Cooke 11/05/2015 at 1:34 am

    Strict:115
    Push:175
    Wod: 11:12rx

  2. Ben Brauer 11/04/2015 at 4:40 pm

    Strict press: 145
    Push press: 175
    WOD: 17:26 Rx

  3. Crowley 11/04/2015 at 2:27 pm

    press: 145#
    push press: 205#
    wod: 19:27 rx – was not enjoying those kb’s this morning!

  4. Frawls 11/04/2015 at 2:06 pm

    ‘Fortitude’ w/ Mase. Scaled to 12 cals and 12 burpees. 15 and 15 seems a long ways away for me.
    SHSPU and GHDs post-WOD

  5. Nick Alonso 11/04/2015 at 2:00 pm

    SP: 95# shoulders were weak today
    PP: 155#

    WOD: 18:02 1P/185# KB Thrusters were very awkward and tough.

  6. melstec 11/04/2015 at 1:52 pm

    Strict press: 80#
    Push press: 115#
    WOD: 12:13 with knees to triceps (breaking bad habits and working on a smooth consistent kip), 25# Dumbbells, 115# deadlift

  7. Brian M. Maser 11/04/2015 at 1:29 pm

    Did some conditioning w/ Frawley – ‘Fortitude’ – EMOM 30 – odds: 15 cals on rower; evens: 12 burpees. Great workout. Hope to get 15/15 next time. Followed it up with some HSPU work and Hatch (week 8, day 2).

  8. Morgan 11/04/2015 at 12:19 pm

    Hotel wod: 5 rounds 800m run; 5 strict pull ups; 15 db thrusters with 25lb dbs- ended up being a pretty good one. I couldn’t stomach doing the spealer wod today haha.