Crossfit Southie Fundamentals Sign Up

Dec 30th, 2015

Category: CrossFit

Crossfit Southie Fundamentals Sign Up

Normal class through midday today.
Open Gym from 1-3pm and class at 3pm.
We will shutting down the box at 4pm. Happy New Year!

Phil & Toby Warming Up

Phil & Toby Warming Up

Crossfit Southie Fundamentals Course
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!

Click Here for More Information & Sign Up!

Strength
Power Snatch
3-3-3-3-3

WOD
3 Rounds
1 Minute for Max Reps
30s Rest and Rotate
1. Airdyne
2. Ring Dips
3. Power Snatch (75,55)
4. Sit-ups
5. Wallballs

Level 2 (75,50), 10 Double Unders
Level 1 (65,35), 25 Singles

Conditioning Class: WOD
Every 4 minutes for 28 minutes
500m Row
50 Double Unders
*Scale down double unders as necessary

Conditioning Class: Core
3 Rounds
10 Hug-a-Twinkies
10 GHD Sit ups

DISCUSSION 2 Comments

  1. Eddy 12/31/2015 at 6:01 pm

    Strength: deadlift up to 335×3
    Power snatch up to 155×2 TnG (failed the third)
    WOD: 333 Rx

  2. Jason 12/31/2015 at 2:45 pm

    Strength: 155# x3, 165# x1
    WOD: 340 Rx
    Happy new year everyone