Rip Roarin’ – CFS


4th of July Weekend Schedule
Friday 7/1 – Normal schedule
Saturday 7/2 – Normal schedule until 3pm. No 3pm class. The gym will close at 3pm. Hero WOD: Lumberjack 20
Sunday 7/3 – All levels classes at 9AM & 10AM only.
Monday 7/4 – All levels classes at 8AM, 9AM & 10AM only. Partner WOD!

This Saturday, July 2nd the Reebok RV will be arriving at Crossfit Southie sometime around 12:00pm to give athletes a chance to try on the Nano 6 before it launches. Exclusivity to the Max! Not only that, Reebok will be providing you all with some POST-WOD food. Please feel free to come hang out, check out some sweet new gear, grab some lunch and hang with the rest of our awesome community!

1. Push-press
2. Push-jerk

3 Rounds
10 Deadlifts (275, 185)
15 Burpee Box Jumps
20 Calorie Row

Level 3 – 225, 155
Level 2 – 185, 135
Level 1 – 155, 105

Conditioning Class: WOD
Every 2 minutes for 20 minutes:
300m Run OR 20 Burpees
Alternate between the two movements.

Conditioning Class: Core
2 Rounds
10 Strict Toes to Bar
5 Around the Worlds (each way)
10 Kipping Toes to Bar
3 Dragon Flags
Rest as needed