Faster the Better – CFS

Feb 18th, 2016

Category: CrossFit

Faster the Better – CFS

Mesut

Mesut

Friday Night Lights – Powered by Reebok!
Save the Date: Friday, February 26th, 4-8pm

Can you believe the 2016 CrossFit Open is almost here?! Whether this is your first Open or your sixth, this is one of the most exciting times of the year in the CrossFit community. For five weeks in a row, CrossFitters from all over the world will compete in the Open: each week, a workout will be released. We will complete these workouts in class, and you will have a chance to submit your scores online and see where you stack up within the gym, within the Region, within your age group, or across the whole world!

Regardless of whether or not you consider yourself a “competitor,” these five weeks are a great way to get involved with the CrossFit Southie community, and the entire global CrossFit community. There is even a scaled division! It is truly meant for everyone. We hope that each and every one of you will sign up and participate in the Open. Let’s show everyone how strong Southie truly is by having one of the largest Open rosters in the Northeast! If you haven’t already, follow these simple steps to sign up for the Open:
1. Click HERE to create an account and sign up
2. Select “CrossFit Southie” as your affiliate
3. Select “CrossFit Southie” as your team
4. Get ready to crush these workouts!

We are excited to announce that we have partnered with Reebok to throw an epic Friday Night Lights celebration to kick off the CrossFit Open in style! As in years past, we will be running competition-style heats of Open WOD 16.1 (tbd!) on the evening of Friday, February 26th. We’ll partner up, judge each other, and cheer each other on all night. But, that’s not all! Reebok will be on site to take this event to the next level. Here’s what you can expect at our 16.1 Friday Night Lights:

    • DJ Sammy Sprinkles spinning hits all night!
    • Free Reebok/CrossFit Southie T-Shirts for all Friday Night Light participants
    • Reebok Raffle for the chance to win gear signed by 2015 Games champs or a pair of the new Speed TR Shoe
    • Opportunity to try on the new Speed TR Shoe
    • Take photos with your favorite WOD buddies in front of the Reebok Photo Wall
    • Free Kill Cliff and other goodies

In addition to all of that fun stuff, you’ll get to watch a few CrossFit Games athletes throw down and take on 16.1 as the first step in their quest to make it back to the CrossFit Games. Any guesses on who will be here? We’ll announce it as we get closer to the event…

If you’re interested in participating in Friday Night Lights, please click HERE to sign up. We will do our best to get everyone into the heat time that works best for you. *Please note that all evening classes will be cancelled on Friday, Feburary 26th for this event. Come join us!*

WOD
At 0:00
1000m Row
50 Sit-ups
At 7:00
1000m Row
40 Power Snatches (95,65)
At 15:00
1000m Row
30 Toes to Bar
At 22:00
1000m Row
20 Overhead Squats

-Record the time at the end of each split

Level 2- (75,55), 750m Row, 30 snatches
Level 1- (55,35), 600m Row, 20 Snatches

Conditioning Class: WOD
Every 2 minutes for 20 minutes
20/15 Calories on Assault Bike

*scale calories as necessary

Conditioning Class: Core
3 Rounds
15 Hip Extensions
15 GHD Sit ups
5 Glute Ham Raises
Rest as needed between rounds

DISCUSSION 8 Comments

  1. Kurt Brumme 02/20/2016 at 2:12 pm

    31:24 Rx, moving along until those OHS…
    5:40, 8:00, 6:55, 9:36

  2. Joel 02/19/2016 at 3:09 am

    Ghost riding is back, and it’s great. 103 was my best – work to be done.

    WOD: 27:32 with some serious scaling. First round 750m row/50 sit ups, the rest of the rows were 600m, only did 30 power snatches (65#), 30 t2b/20 OHS (65#). Forgot to write down splits but had somewhere around a minute of rest each round.

  3. jason barrow 02/19/2016 at 1:49 am

    Bish’s warmup games were lit tonight. Only the gals threw up hundos though, the 7PM guys have some work to do.

    WOD: 26:51 (L2 as written)
    I didn’t think to write down splits until the third round, I was too worried about just getting through it.

  4. KB 02/19/2016 at 12:18 am

    With Andrea – tricep & bicep exercise and Bulgarian squats .
    Assault bike, kb lunges, and kb squats
    Weighted plank

  5. Brian M. Maser 02/18/2016 at 7:08 pm

    WOD: 26:47 Rx
    Splits: 5:25, 7:25, 6:12, 4:47

  6. Meghan Wisell 02/18/2016 at 2:54 pm

    WOD… honestly just happy I finished every round. Used 55lb for snatch and OHS

  7. Frawls 02/18/2016 at 1:21 pm

    WOD: So many modifications. Approximate splits – 1. 5:36 2. 6:45 Alternating DB Snatch (45#) 3. 5:26 GHD 4. 5:46 Alternating Single-arm KB OHS (26#) – should have gone heavier.

  8. Jason 02/18/2016 at 12:52 pm

    Wod: tough one today. Splits were roughly 1: 6:21; 2: DNF completed 30 snatches; 3: 21:36; 4: 26:36 (?) should have written them all down but I think it’s close