Last Call for Lost & Found! & Function Movement Screen Sign Up

Feb 3rd, 2015

Category: CrossFit

Last Call for Lost & Found! & Function Movement Screen Sign Up

Coaching Every Step of the Way

Coaching Every Step of the Way

Important Parking Message!
We understand that with limited street parking and spaces in the lot due to the snow, parking can be tough at the box. However, we need to be considerate of our neighbors. The lot next to Southie Orange is NOT our lot; it belongs to Pier Transmission. There is not enough room in their lot to accommodate snow, their daily business, AND our cars. Going forward, any cars parked in the Pier Transmission lot will be TOWED with no warning, even early in the morning. Parking is available in our lot, on the street, or in front of Hilti after 5pm. We thank you in advance for your cooperation!

lost-n-found-1024x682Last Call for Lost & Found! Just a reminder, anything left in the Lost & Found bins (Friday) will be donated to Good Will.  The bins are located in front of the garage door in Southie Green. Please stop by and pick up anything that you may have left behind. Thank you!

admin-ajaxFunctional Movement Screen Sign ups: We have moved the Functional Movement Screen appointments to Tuesday nights at 6:30 & 7pm and Saturdays at 10:30 and 11am. The FMS is an excellent tool to help us identify and address our movement and mobility imbalances and deficiencies. This knowledge is crucial for athletes of all levels. Sessions are FREE with your membership. Click HERE to sign up for your appointment!

Day 9 of the Nutritional Challenge please log HERE.

Strength
Back Squat
2-2-2-1-1-1

WOD
12 Minute AMRAP
32 Double Unders
16 Kettlebell Swings (2,1.5)
8 Handstand Push-ups

Level 2 (1.5,1)
Level 1 (1,0.75), HR Push-ups

Conditioning Class: WOD
20 minute AMRAP
Station 1: 15 Calories on Airdyne
Station 2: AMRAP Burpees
Station 3: Rest
Athlete on airdyne is the pace keeper. Rotate through stations in order.
Score = total burpees

Conditioning Class: Core
4 Rounds
5 Ring Push Outs
5 Strict Toes to Bar / Knee Raises

DISCUSSION 9 Comments

  1. Chris Morrison 02/04/2015 at 10:13 pm

    WOD: 4 + 32 RX

  2. JBo 02/04/2015 at 2:01 am

    Back Squat: 275×1 – matched my PR from several weeks ago. 275lbs actually went up easier than 255 today. Tried 285 but no dice. Will get it next time.
    WOD: 3+39 w/ 1.25KB and 5 HSPU per round w/ 1 abmat

  3. Paul 02/04/2015 at 1:27 am

    back squat: 375 PR
    wod: 4+38rx

  4. Trevor Crean 02/04/2015 at 12:41 am

    Squat: 235# (10lb pr)!
    WOD: 5+34 L2

  5. lizowiz 02/03/2015 at 10:14 pm

    Back Squat: 200# pr!
    WOD: 4+33 (1.5KB, 1 abmat)

  6. Jason 02/03/2015 at 2:56 pm

    High bar Back squat 265# good to have a little more weight on the bar this week.
    4 rounds even on the WOD with a 44lb KB
    530HTK-ish

  7. Petra 02/03/2015 at 2:17 pm

    Strength: 155#
    WOD: 4+49 w/ 42 singles. Sooooo close to getting back to doing DUBs now.

  8. Frawls 02/03/2015 at 1:18 pm

    Back Squat: 300×1. WOD: 4 Rounds 10 Cal on AirDyne instead of dubs (tweaked ankle/calf). I would rather do dubs.

  9. Brian M. Maser 02/03/2015 at 12:21 pm

    Back Squat: 285×6 (Hatch Squat Program)
    WOD: 3+51 Rx