*It’s the most wonderful time of the year! Mark your calendars..the 12 Days of CrossFit Southie will be on Tuesday 12/17. See you there!*
The Gymnastics Course Seminar
The Gymnastics Course is coming to CFS next month and you don’t want to miss it! We are hosting their advanced course as well as The Gymnastics Level 1!
Advanced Course – Friday January 24th. (Gymnastics level 1 required)
Gymnastics Level 1 – Saturday January 25th and Sunday the 26th (open to all, no CF L1 required)
For more info on ALL MOVEMENTS that will be covered and for registration Click HERE for The Advanced Course and Click HERE for The Level 1
Gymnastics Level 1 – This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements.
Cost – $645.00
Gymnastics advanced – The Purpose of the Advanced Gymnastics course is to expand on the The Gymnastics Course Level One and give CrossFitters the opportunity to see/attempt/spot next level gymnastics skills.
To help them further understand their own training processes. Also, why these processes are best practice
Cost – $322.50
Warm-up
Med Ball Warm Up
2 Rounds
1:00 in each station, no rest between stations
-Toe Taps
-Burpee Ground To Overhead
-Hamstring Curl On Medball
Mobility
Hamstring, Glute and Lower Lumbar Rolling
Strength
E2MOM12
Deadlift- 3 Reps
75-85%
WOD
1065m Run (2 loops)
Then
30-20-10
DB Snatches 50|35
Wallballs
Level 2- 40|25
Level 1- 30|15
ADV- single arm dumbbell, 30,20lb Wallball
Row Sub- 1300m
Bike Sub- 2 miles/1.7miles
Extra Work
Ski 1000|800m
then
75 Bench Press 125/80
Every Time you break a set 2 rope climbs
Coaches Note – Pick a weight where you can hit 10+ on the first set. Scale to 1 climb where necessary.