Close to Unbroken – CFS

Jun 2nd, 2016

Category: CrossFit

Close to Unbroken – CFS

Caroline

Caroline


Bring a Friend Day- Next Thursday, June 9th (All Classes)

Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Next Thursday is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends!

Bring a Friend Day Referral Bonus

Bring your buddy to class and perhaps get a little bonus yourself! If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Strength
EMOM 10
1 Snatch Snatch
2 Overhead Squats

WOD
3 Rounds
15 Power Snatches (75,55)
20 Thrusters
60 Double Unders

Level 2 (65,45)
Level 1 (55,35)

– Coaches Tip –
This should be light weight and close to unbroken the first round

Conditioning Class: WOD
4 Rounds
:40 on, :20 rest/rotate
1. Battling Rope
2. Assault Bike for Calories
3. Double Unders
4. Row for Calories
5. Burpees
Rest 1 full minute after each round.

Conditioning Class: Core
Alternating Tabata
L-Sit Hold on Parallettes
Leg Raises up & Over Parallettes

DISCUSSION 10 Comments

  1. Ryan Gould 06/03/2016 at 5:24 pm

    EMOM: 65#-95#
    WOD: 16:20 L2

  2. Joel 06/03/2016 at 2:17 am

    EMOM: 75# min 1-2, 85# min 3-10
    WOD: 13:04 65, singles

  3. jason barrow 06/03/2016 at 12:48 am

    EMOM: 95#-175#
    WOD: 12:42 Rx

  4. Trevor Crean 06/03/2016 at 12:13 am

    EMOM: 185 (clean+2 squats)
    WOD: 11:55 Rx.

  5. Kathy B 06/02/2016 at 11:01 pm

    Endurance class then WOD L1
    Struggled thru both classes

  6. Jule 06/02/2016 at 5:29 pm

    EMOM: 115-125-135#
    WOD: 11:44 w/ 65#

  7. Mullins 06/02/2016 at 2:49 pm

    EMOM: up to 165#
    wod: 8:53rx

  8. Crowley 06/02/2016 at 1:30 pm

    emom: up to 195#
    wod: 10:46 rx

  9. Nick Alonso 06/02/2016 at 1:19 pm

    EMOM: 75# just working on form
    WOD: 12:31 Rx

  10. Marc Piccuirro 06/02/2016 at 11:33 am

    EMOM: up to 190
    WOD: 9:09