Start 2018 Off Right!

Dec 29th, 2017

Category: CrossFit

Start 2018 Off Right!

Faizah

Today – Friday 12/29 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Saturday 12/30 – No classes in orange. Normal Schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, Oly at 11am, noon intro.
Sunday 12/31New Year’s Eve – 9am, 10am and 11am. Endurance class is also still on today @ 10am.
Monday 1/1Happy New Year!!! All levels classes in Southie Green at 11am and noon.
Tuesday 1/2 – Normal Schedule

Getting Started in 2018!
If you or a friend are looking to get started with CrossFit Southie in 2018, it’s not too late to take advantage of some of our holiday specials! See below for details on how to start working toward your fitness goals with us in January.

Fundamentals Program (Tuesdays/Thursdays @ 6pm, $99 1st month
If you’re looking to learn the basics of CrossFit in a small group and jumpstart your fitness journey, the fundamentals program may be for you. Our goal is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. 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!
Click HERE to read more about CFS Fundamentals and to Sign up!

CrossFit Membership Specials
If you’re ready to join our general CrossFit classes, don’t miss out on our holiday specials to save big! We’re offering savings off of your first 1-month membership, or $150 savings off of a 3-month, 3x/week package. Grab these specials before they’re gone for good!
Click HERE to read more about our Holiday Specials & to Sign up!

Warm-up
EMOM 6
1. 12 Alternating Single Arm Snatches
2. 20 Wall Balls
3. 50 Double Unders (or 100 singles)

Strength
EMOM14
Squat Snatch
Odd- 3 Reps
Even- Rest

Start at 75% and climb as able

WOD
3 Rounds
30 Single Arm Snatches (50,35)
30 Wallballs
90 Double Unders

Level 2- 40,25
Level 1- 30,15

*Coaches Note* – Snatches should be relatively light. Scale to a weight you can move fairly quickly.

Extra Work
00:00 Max Calories on the Assault Bike
3:00- Rest
4:00 Max Calories on the Ski Etg
7:00 Rest
9:00 Max Calories on the Air Runner
12:00- Finished

DISCUSSION 3 Comments

  1. Ben 12/29/2017 at 6:53 pm

    Snatch: 165#
    WOD: 11:37 Rx

  2. Jason Barrow 12/29/2017 at 5:48 pm

    EMOM: 95#
    WOD: 12:23 Rx

  3. Trevor 12/29/2017 at 5:20 pm

    125
    12:20 L2