Thriving @ Deficit

Mar 19th, 2019

Category: CrossFit

Thriving @ Deficit

Mariko

Friday Night Lights!
Join us to close out the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your last open WOD. Take the opportunity to cheer on your community and enjoy an awesome night of finishing upThe Open. You can sign up for Friday Night Lights by clicking HERE.

Justin & Mullins during 18.1!

We will be partnering up and completing the Open WOD in all classes today @ 530,6,630,7,9,11 & 12. All Regularly Scheduled Night Classes will be cancelled. We strongly encourage you to sign up for a heat even if you’re not participating in the Open. We will have a suggested warm up and area set up for you to get ready to tackle 19.5!!! If you don’t sign up, come on in anyway and we will see if we can fit you in somewhere for some fun & fitness!

If you were unable to make it in to do the WOD today but would still like to participate in the Open, we can partner you up over the weekend or on Monday to complete the WOD before the Monday at 8pm deadline. If testing on Sunday please come in during the 9 and 10am as that is the only time we have an extra coach on to assist with helping you get setup. Anytime during classes on Monday works as there will likely be others also looking to complete the workout. Just do it!

Meet us out after for a Southie Social to celebrate your 5 weeks of hardwork! We will meet at The Juntion in Southie at 9PM. All are welcome whether your participated in the Open or not! We’ll see you there!

Warm-up
2 Rounds
15/12 Calorie Bike
15 Step Ups
15 V-Ups
15 Jumping Squats

Mobility
Quad Rolling
Couch Stretch

Strength
EMOM18
1. 2 Front Squats (3 Second Pause)
2. 5 Deficit Reverse Lunges each side (standing on a 45lb plate)
3. Rest

WOD
One Time Through:
30/25 Calorie Bike
30 Box Jumps (27,24)
30 Toes to Bar
30 Thrusters (115,75)

Level 2- (95,55)
Level 1- (75,35); (24/20)

Extra Work
50 T2B
50 GHDS
50 T2b