Just in time for the holidays..CFS Stockings for your Stocking Stuffers! The most comfy socks you will ever wear…Swing by the desk and grab yours today $18
We are excited to announce our new partnership with Kettlebell Kitchen- a performance lifestyle and nutrition brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to your gym. Fuel the hardest working machine you know- your body!” Steph from KB Kitchen will be here tonight during all Southie Green classes to sample meals.
They have already started making deliveries and will continue to do so every Sunday and Wednesday.
The order cutoffs are:
- Wednesday evening by midnight for Sunday delivery • Saturday evening by midnight for Wednesday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Discount Code
From Wednesday (12/19) until Saturday (12/22) night at MIDNIGHT (11:59pm EST) you can use the FLASH discount code: DAN30 to receive 30% OFF your first 2 weeks for any MEAL PLAN!
otherwise…
Members can get $25 towards their first two consecutive orders as long as their orders total $50 or more by using the code “SOUTHIE” in the coupon/discount box at checkout.
Warm-up
Partner Up!
A – Row 500m/400m
B – Right quad stretch on the wall
A – Row 500m/400m
B – Left quad/hip flexor stretch on the wall
Then grab a band –
2 rounds of
10 bandy good mornings,
10 bandy side steps in each direction.
*Make sure to keep space in-between the feet and tension on the band at all times in the sidesteps.
Strength
Every 2 Minutes for 12 Minutes
2 Pause Back Squats*
*Full 2 second pause at the bottom.
Partner WOD (20 minutes)
Row a 5k for Time
While one partner is rowing the other partner will accumulate as many Sit-ups as possible
Score= 5k Time & Sit-ups
Extra Work
5 Rounds
Every 3:00
12/10 Calorie Bike
1:00 Heavy Sand Bag Hug Hold at the chest
Rest remainder of 3:00