Oct 8th, 2015
Author: Haley Byrnes
This Monday the 12th, Columbus Day, we will be running a reduced schedule with All Levels Classes at 530,630,730,9,11,12,4,5,6 & 7pm. The gym will be open all day if you want to come in at a non class hour for Open Gym.
All personal jump ropes have been relocated to the Mobility Room in the back of Southie Green. All members are more than welcome to store personal jump ropes in this area. Please label and keep in an orderly fashion.
Southie Showdown: November 7th & 8th
As you’ve probably heard by now, the 2015 Southie Showdown is fast approaching! This is a two-day individual competition with both Rx and Scaled divisions. This is easily the biggest event we host each year, with athletes coming from all over the Northeast throwing their hat in the ring. As the home gym, we want to show everyone else what CrossFit Southie is made of! We have a handful of CFS athletes signed up to compete, but we’re hoping for more!
Even if you don’t consider yourself a competitor, training for and participating in an event like this is a great learning experience. Competition can help push you to achieve things you never thought possible. If you’re on the fence, go for it! Spots are filling up quickly, so click HERE to see standards and sign up.
Not interested in competing but still want to be involved? We need lots of judges! No prior experience necessary; if you can count, you can judge! We appreciate any help you can offer. Please click HERE to sign up.
Work up to Max weight for the complex:
1 Split- jerk
Level 1- Push-press/Push-jerk
Open WOD 12.3
18 Minute AMRAP
15 Box jumps, 24″ box
12 Shoulder to overhead (115, 75)
Level 2 (75,55)
Level 1 (65,35)
Conditioning Class: WOD
8 x 400m Run
Rest :90 between efforts
Conditioning Class: Core
15 Hip Extensions
:30 Isometric Hold
15 GHD Sit ups