“To whom it may concern,
I am very interested in joining Crossfit I am 22 and just graduated in May. I was very active in sports during college and it was the best I have ever felt. I currently go to my gym and its just not the same as having a coach pushing you. I have been feeling myself grow a little weaker since I am not as active and I used to be.
I know I can (and already have in the past) push my physical limit to make myself grow but it is a harder without support and coaching.Which brings me to you! I was wondering if it was possible to take a free trial and see what a Crossfit session is like…”
Emily Hedgepath
09/29/2010
I am sooo sad!! Many of our original and dearly loved members are leaving us. Emily, Kris, Beeman, Jackie, Jeremiah, Michelle and Patrick Shea have recently moved, or are moving in the next coming weeks. I know for most of you we were your first introduction to CrossFit. We hope that we have provided you all with a solid base of knowledge and skills that you will carry on to your new CrossFit boxes. You were all a part of the original crew, we will never forget the powerful presence you brought to CrossFit Southie; you all helped make it what it is today. When you think of your home box, we hope that you think of CFS. Please come back to see us when you are in beantown. Lots of love and hugs and kisses.
Monday (Memorial Day) we will be hosting a hero WOD “Whitten” followed by burgers and beer at 2pm. Hopefully those of you who are leaving will be able to join us for a good-bye WOD. It should be a lot of fun!!
Strength
Clean and Jerk
1-1-1-1-1-1
WOD
“Flight Simulator”
5-10-15-20….50-45-40….5
Consecutive Double Unders
Alternate 1 10-20-30-40-50-40-30-20-10
Alternate 2 5-10-20-25-20-10-5
Alternate 3 1-2-3-4-5-6-7…10-9-8…1
Alternate 4 Singles- 25-50-75-100-125-150-125-100….
We understand that this WOD is a nightnare if you struggle with double unders. All the more reason to come in today. This is a skill WOD. It will give you a chance to drill the double unders and help you get better at them. The idea is to stay in a rhythm and keep the double unders consecutive. If you are on 30 and you trip on number 29, then you need to start the 30 all over. If you don’t have double unders at all, then you should be working on having awesome singles. In that case do the singles version. There is a 15 min cap on this workout. Choose the best option for you, and try your best!