WOD of the Week – CFS

Phil
Phil

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Important PARKING Update

Between the hours of 8-5, the main parking lot as well as the parking just on the side of Southie Orange will be monitored and parking will be strictly enforced.  CrossFit Southie peeps will only be allowed to park in CrossFit Southie designated spots and will also require a PARKING STICKER to do so.  Any parking in non-designated CFS spots in the main lot or parking in the spots without a sticker or pass will be subject to towing by the parking attendant company.

Parking stickers can be found just inside the main door of Soutihie Green and behind the desk and should be placed in the upper corner of the driver’s side windshield.  Everyone that attends the gym should have a pass, even if you do not frequent the gym during the 8-4 hours.

Lastly, Dorchester Ave is non-resident, non sticker parking.  If our spots are full, you are always encouraged to park there.  The fence line of the running path is Blue Cross Blue Shield but they don’t seem to be bothered by us parking there.  Please do not park in the lot to the left of CFS Orange when facing, this is Pier Transmissions lot and they need access driving through and parking their vehicles.

We apologize in advance for any inconvenience this causes.  We obviously are not happy with the situation either but if there wasn’t parking drama, it wouldn’t be South Boston.

Nutrition Challenge – Benchmark Retests & Weigh ins!
The Nutrition Challenge is wrapping up this Saturday 10/22! Can you believe that six weeks have already flown by?! Food logging and point tracking goes through midnight of the 22nd, so don’t go out and celebrate too hard on Saturday! We’ll post more details about a wrap-up meeting and potluck celebration, winners, etc. in the next week or so, but here are some important details/dates for next week:

Benchmark Retesting
Monday 10/24 – 1RM Backsquat
Tuesday 10/25 – Benchmark WOD

Weigh-ins/Measurements
Tuesday 10/25 – Evening Classes
Wednesday 10/26 – Morning & Evening Classes
Thursday 10/27 – Morning & Evening Classes
Friday 10/28 – Morning & Evening Classes

Keep up the great work, teams! Finish strong!

Strength
1. Push-press
2-2-1-1
2. Push-Jerk
3-3-3-3

WOD
15 Minute AMRAP
1 Clean and Jerk (185,125)
5 Pull-ups
10 Push-ups
15 Squats
2 Clean and Jerks
5 Pull-ups
10 Push-ups
15 Squats
3 Clean and Jerks
5 Pull-ups
10 Push-ups
15 Squats
…..

Level 3 (155,105)
Level 2 (125,85)
Level 1 (95.55)
ADV- 205,135

*Clean and Jerk should be heavy

15 Comments

  • biscoe

    10/21/2016 @ 2:47 pm

    push press x1: 245
    push jerk x3: 245
    wod: 5 + 9 adv/strict

  • Sean Flannery

    10/21/2016 @ 12:47 pm

    PP: 226×1
    PJ: 226×3
    WOD: 5 rds + 6 c+j Rx strict

  • lizowiz

    10/21/2016 @ 12:41 pm

    Push Press: 130×1 PR!
    Push Jerk: 125×3
    WOD: 6 rounds @ 115#

  • Ryan Gould

    10/21/2016 @ 3:07 am

    PP: 155×2
    PJ: 155×3
    WOD: 6+19 L2.5 (135)

  • Shea

    10/21/2016 @ 2:28 am

    WOD: 8+9 adv strict

  • Trevor Crean

    10/21/2016 @ 12:39 am

    155
    155
    5+5 L3

  • Brian Campbell

    10/20/2016 @ 10:16 pm

    1.) 245 (5lb pr)
    2.) 245×3
    3.) 8 Adv

  • Crowley

    10/20/2016 @ 1:21 pm

    pp/pj: 235/205
    wod: 6+2 rx w/ strict pull-ups

  • Brian M. Maser

    10/20/2016 @ 12:51 pm

    PP/PJ: 185/205(2)
    WOD: 5+1 Rx

  • Brendan Caslin

    10/20/2016 @ 12:40 pm

    PP/PJ: 225/225
    WOD: 6+5 adv with strict pullups

  • Nick Alonso

    10/20/2016 @ 11:45 am

    PP/PJ: 195/185
    WOD: 5+1 Rx

  • L

    10/20/2016 @ 11:31 am

    Any way to do weigh ins on the last day of the challenge, or on Sunday? Instead of waiting until Tuesday?

  • Eric M Bachman

    10/20/2016 @ 3:33 am

    Does the 8-4/8-5 parking rules apply on weekends?

    • Goose

      10/20/2016 @ 11:13 am

      Supposedly, however I don’t think that the lot has been monitored or we have had any issues on the weekends.

    • Eric A. Guenard

      10/20/2016 @ 11:45 pm

      Only for you

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