Stems Of Steel

Sep 30th, 2019

Category: CrossFit

Stems Of Steel

Adam – KB Swings Looking Strong


October Fundamentals!
Back by popular demand….The return of Fundamentals next month!

We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, 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!

Check out one of our Past Fundamentals Graduates – Tricia Dufault

Tricia came into our Fundamentals course as a beginner with no Crossfit experience. Her background included running occasional 5Ks but had not been working out recently. She stuck with the 8 week course and progressed into joining general classes.

Tricia is such a hard worker and with patience and time has shown an incredible amount of improvements. She sets goals for herself and reaches all of them. Her favorite accomplishment so far is unassisted pull-ups! Most recently she participated in The 2019 Southie Showdown! A two day competition that over 200 athletes compete in from all over the Northeast, this is quite the accomplishment and we’re so proud of her! Tricia has participated in multiple nutrition challenges and below you can see her results from our 2018 winter/spring nutrition challenge. She also was in our March Member Spotlight and you can check out her interview HERE.

Tricia has come quite a ways since her beginning with Fundamentals and YOU CAN TOO!!

Click Here for More Information on Fundamentals & Registration!

Warm-up
2 Rounds
5 Burpee Step Ups
10 Box Touchdowns (5 Per leg)
10 Push Ups off of box
10 Front Squats

Strength
E2MOM 12
Complex:
1 Front Squat
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Front Squat

WOD
30 Thrusters (95|65)
25 Burpee Box Jumps
20 Thrusters
15 Burpee Box Jumps
10 Thrusters
5 Burpee Box Jumps

Level 2- (75|55)
Level 1- (55|35)

Extra Work
3 Rounds
3 Rope Climbs (no jump)
50’ HS Walk

ADV – 5 RC, 100’

Bootcamp/Conditoning (6:30AM in Southie Green/4:45PM in Southie Orange)

2 Rounds- Partner style
400m team sled push 3/2 plates
60/50 Calorie Bike
800m sprint- together

Rest 3 minutes

Switch off on the bike and the sled