May 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!
Class is held on Tuesday and Thursday nights from 6:00 – 7:00PM starting Tuesday May 4th! These sessions are limited to 10 participants. Our facility closely follows all Social Distancing guidelines and classes take place in an open air facility with large bay doors!
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
20 Air squats*
20 Single leg touchdowns (10 ea)
20 MB push press
-10 PVC Pass throughs-
15 OH Squats – pvc
15 Box step overs
15 MB Thrusters
-10 PVC Around the Worlds-
10 OH Squats – BB
10 Box Jump Overs
10 Wall Balls
*First 5 reps – Squat therapy
Mobility
Shoulder Stretching
Strength
5 Sets
In 30s
Push-Press- 3 Reps
On the last rep complete a static hold for the remainder of the 30s.
-Rest 90s-
WOD
In 15 Minutes
30 Overhead Squats 95|65
40 Box Jump Overs 24|20
50 Wall Balls 20|14
Rest 2 Minutes
20 Overhead Squats 95|65
30 Box Jump Overs
40 Wall Balls
Level 2- 75|50
Level 1- 55|35
ADV – 115|80, 27|24”, 30|20 WB
There should be 2 scores, time for the first workout and reps/time for the second
Extra Work
5 Rounds
In 2 Mins
Ski 15|10 Cals
AMRAP Rope Climbs
Rest 90s
ADV – Pegboards