Southie Spotlight: January Member Achievements!

Feb 2nd, 2018

Category: CrossFit

Southie Spotlight: January Member Achievements!

Justin

Sports Wellness on Saturday
Dr. Miguel will be here this Saturday from 9AM-12PM offering Sports Wellness Services. If you’re in the need of an adjustment or treatment, click HERE to reserve your appointment. Appointments are also available for Saturday 2/17.

Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your January Accomplishments! The Sidepiece board is also displayed which featured the Ski Erg and The Stone Sandbag this month.

January Sidepiece
5 RFT
30/25 Calorie Ski Erg
7 Sand Bag Over Shoulder
ADV – 190/140
RX – 140/90
L3 – 60/48

Warm-up
12-9-6
Row for Calories
Burpee Lateral Jump
Jumping Squats

Strength
Work up to Max Weight for the Complex:
1 Power Clean
1 Squat Clean
1 Front Squat
1 Split Jerk

WOD
21-15-9
Row for Cals x 2
Burpee Lateral Jumps
Front Squats (135,95)

Level 2- 115,75
Level 1- 95,45, Cals x1

Extra Work
3 Rounds
100FT Handstand Walk
6 Sandbag Over the shoulder
10 Sandbag Hug Squats
100ft Sandbag carry
10/7 Bar Muscle-ups

DISCUSSION 3 Comments

  1. Jen Merinder 02/02/2018 at 2:41 pm

    Strength: 185#
    WOD: 11:30 Rx (subbed assault bike for row)

  2. Brian Campbell 02/02/2018 at 1:39 pm

    Strength: 260
    Wod: 10:46 Rx

  3. Sean Flannery 02/02/2018 at 1:38 pm

    Strength: 245#
    WOD: 11:39