Late Stage Push – CFS

Mar 9th, 2016

Category: CrossFit

Late Stage Push – CFS

Coach Bish - Going over the KB Swing

Coach Bish – Going over the KB Swing


THIS Friday, March 11th: Have a Beer with Redline Gear @ 16.3 Friday Night Lights!

We are pumped to have REDLINE GEAR sponsoring this event. They’re inviting everyone to “Have a Beer with Redline Gear!” … that’s right. They’re bringing kegs. So come on down, do the workout and celebrate after, or don’t do the workout and just cheer your friends on. You’ll have a chance to shop for all of Redline’s newest and best gear. Sammy Sprinkles will be in the DJ Booth again, back by popular demand. You don’t want to miss this event!

General classes will be cancelled on Friday evening in lieu of the event. Everyone is welcome to participate in Friday Night Lights, regardless of whether or not you are signed up for the Open. Like last time, we will ask that you stick around to judge one heat of the workout after you complete your workout. We appreciate the help! We hope to see you all there to celebrate the halfway mark of the 2016 Open!

To reserve your spot at Friday Night Lights, please click HERE.

Sunday, March 20th: St. Patty’s Day Murph
Due to the parade and the madness that ensues South Boston on Parade Day, classes will be at 8am and 830am with a social immediately following at the box. We encourage everyone to come and participate and if you are willing and able, bring some food/booze to the social. We will be closing up shop after the brunch to make our way out to the parade. Post to comments if you are able to make it and will be contributing to the social.

Skill WOD
3 Rounds (Not for Time)
10 GHD Sit ups
10 Ring Dips
10 Pistols

ADV- 15 GHD Sit ups, 10 Strict Ring Dips, 10 Weighted or Overhead Pistols

WOD
1065m Run (2 loops)
10 Burpees
20 Kettlebell Swings (1.5,1)
30 Double Unders
800m Run
20 Burpees
30 Kettlebell Swings
40 Double Unders
600m Run
30 Burpees
40 Kettlebell Swings
50 Double Unders

Level 2- 800-600-400, 1/2 Double Unders,
Level 1- 600-400-200, singles 10-15-20 Burpees, 10-20-30 Swings

DISCUSSION 16 Comments

  1. Ryan Gould 03/10/2016 at 5:12 pm

    29:06 with 1.25 pd (Rx reps)

  2. Joel 03/10/2016 at 2:15 am

    27:50 First time i have run since July (ankle) and it felt so good, 1.5 Russians, singles

  3. Andrea 03/10/2016 at 12:37 am

    19:36

  4. Kelly 03/09/2016 at 7:10 pm

    24:54 Rx. Naht exactly in running shape, but glad to be outside.

  5. Jule 03/09/2016 at 6:27 pm

    31:45 Rx. Welcome back spring.

  6. Diana O'Neil 03/09/2016 at 5:09 pm

    27:08 rx..trying to fight off this viral illness but i think it won today

  7. KB 03/09/2016 at 3:03 pm

    17:17 L1

  8. Ben Brauer 03/09/2016 at 2:16 pm

    21:17 Rx

  9. melstec 03/09/2016 at 2:16 pm

    23:25 RX

  10. Nick Alonso 03/09/2016 at 2:15 pm

    WOD: 24:38 Rx

  11. Kurt Brumme 03/09/2016 at 2:10 pm

    24:30 Rx

  12. Crowley 03/09/2016 at 1:50 pm

    22:42 rx

  13. Mike Quigley 03/09/2016 at 1:39 pm

    21:24 rx.

  14. Brian M. Maser 03/09/2016 at 1:37 pm

    22:28 Rx

  15. Frawls 03/09/2016 at 1:01 pm

    Skill WOD: Adv w/ 1P KB pistols
    WOD: 22:16 Rx

  16. Marc Piccuirro 03/09/2016 at 12:36 pm

    22:37