Since we are using an online log, I will need the email addresses of everyone who is participating in the paleo challenge. I would like to have these by the end of Wednesday, August 24th…(tomorrow). Please sign up at the desk in Southie Orange. If you cannot make it to the gym before then, please email [email protected] and we will add you to the list. Thanks!

There will be some schedule changes this weekend as we are accommodating a Level 1 CrossFit Coaching certification that requires both of our spaces.  On Saturday, we will be heading out to the track for a one mile run test and some other fun stuff to kick off our 30 day Paleo Challenge.  If there is enough interest and the weather cooperates we may make our way over to Harvard Stadium or Southie Beach for a Sunday WOD.   Stay tuned to the blog in the next few days for more details.  Additionally, Esther Gokhale will be giving a free posture lecture on Wednesday night at 7pm in Southie Green.  If you are interested in attending be sure to sign up at here. Mobility class will still run Wednesday night in the Pain Cave (the back of Southie Green).

Overhead Squat

5 Rounds
3 Power Snatches
4 Hang Squat Snatches
5 Overhead Squats

The goal is to make it through the entire round without releasing your hands off the bar. Every time you drop the bar during a round there is a 5 burpee pull-up penalty which is to be done after the 5 rounds. If you cannot do burpee pull-ups, you will be doing a burpee into a hanging knee raise.

L1/L2 classes go over movements during strength. don’t worry about working up to a 3RM.  Have athletes get comfortable with the squat snatch, power snatch and overhead squat.

Level 3 (95,65)
Level 2 (75,55); max 25 burpee pull up penalty
Level 1 (55,35); max 15 burpee pull up penalty
Adv (115,75)