FUNctional Fitness
We love this photo of Alice & Denise hiking up in Maine to celebrate their birthdays. Happy Birthday, ladies! This is an excellent example of getting outside to use your fitness outside of the gym and have some FUN while doing so! We encourage everyone to follow their lead and get outside when you can for some summer fitness fun.
We love to see Alice & Denise out celebrating together, but are very sad to say that after three dedicated years at CrossFit Southie (usually in the 12pm class!), Alice is moving to the midwest. We will certainly miss her, but know she’ll continue her CrossFit journey wherever life takes her and will always be a part of CFS. We’ll miss you, Alice – best of luck!
Warm-up
6 min AMRAP
50’ Burpee Broad Jump
5 Moon the Sky
50’ Spidey Crawl
5 Inchworms w/ Push Up
Skill
Rope Climb
Strength
Front Squat
2-2-2-2-2
WOD
6 Rounds
1 Rope Climb
6 Squat Cleans (135,95)
9 Burpee Lateral Jumps
Coaches Tip- This should be more of a sprint- not a long drawn out WOD. The goal should be to have the first few rounds < 2 minutes.
Level 3- 115,75
Level 2- 95, 55
Level 1- 75,35, 2 Pull to stands
ADV-155,105; legless
Extra Work
Southie SidePiece
12:00 Ascending Ladder
2 DB Burpee Step up/Over
100M Run
go up by 2s, run stays the same
ADV 70/50
RX 50/35
L2- 35/20
L1-30 Reps