The Nice List

Carrie

Weekly Strength/Benchmark Schedule – Click Here

New Schedule Updates beginning Monday 12/1
This upcoming week we’re kicking off some new schedule changes, including the addition of our CTX “Conquer and Thrive” class! This class is very similar to Sebastianโ€™s VO2 Max class on Sunday – no heavy barbells or high skill gymnastics, lots of conditioning intervals and high-rep weightlifting with dumbbells, kettlebells, etc.! You can find a list of our class changes below and to review our full schedule please click HERE.

Monday – Friday – 6AM Crossfit will take place in The Southie Green Toaster area
Monday – Friday – 6AM CTX “Conquer and Thrive” (formally B/X) in Southie Orange
Monday – Thursday – 6:30PM CTX in Southie Orange. There will be no 6:30PM Crossfit Class going forward.

Warm-up
2 Rounds
:30 Work/:10 Rest and Rotate
-Toes Taps on Med Ball
-Hamstring Curl on Med ball
-Med Ball Cross Chop Left Side
-Med Ball Cross Chop Right Side

Strength
EMOM10
Overhead Squat
-2 Reps

WOD
30-20-10
Alternating DB Snatches (50,35)
Wallballs

Level 2- 40,25
Level 1- 30,15

CTX – Endurance
10AM in Southie Orange

9 Minutes / Station
2 Minutes rest

RUN
25 SA KB OH Squats (es)
AMRAP
0.13 Run
8 Hang KB Snatches (es)
30 Hollow Rocks

BIKE
50 DB Bench Press
AMRAP
25/20 Cals Bike (air dyne)
8 Pistols (e.s)(from bench or freestanding)
10 Weighted Bench Dip
(DB In Lap Or between legs)

ROW
50 KB SDHP
AMRAP
20/15 Cals Row
8 DB Plank Rows (es)
10 Double DB Bicep Curls

SKI
50 Lying Tricep Extensions
AMRAP
20/15 Cals Ski
8 Double DB Front Raises
10 Bent Over Rev. DB Flyes

At Home WOD
AMRAP: 10
7 Burpees
14 Air Squats
28 Russian Twists

X