Wednesday November 2nd

Workout of the day

Training:
Front Squat - build to a 10RM in 15 minutes.

WOD:
25-20-15 reps of:
Calorie row
Wallball shots (20/14lbs)
Box jumps (24/20")

Complete AMRAP of the WOD in 3 minutes
Rest 1 minute
Complete AMRAP of the WOD in 6 minutes
Rest 1 minute
Complete the entire WOD for time. 

 

Scheduling Note: Sunday Yoga class has been moved to 9:30am

 

CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is fast approaching. The program will begin on November 7th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the greatest fitness of your life! 

On Ramp #65 M/W/F @ 10:00 AM, starts Nov 7th  

On Ramp #66 M/W/F @ 7:00 PM, starts Nov 7th

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Comments

[Michael Cantley]

Ok I just read the WOD description like three times, and it hurt my brain. I mean you do AMRAP in three minutes, then rest 1 min, same for six minutes, another rest, then do the entire WOD. But the entire WOD is doing another AMRAP in 3 minutes, etc etc ... in programming terms it sounds like an infinite loop...

Just joking, sort of ...

[Steve]

I am a bit confused as well.

AMRAP of ;
25 Cal Row, 25 Wall Ball, 25 Box Jumps in 3 minutes = less than 1 round for mere mortals.

[Rick H]

The WOD - 25 cal. Row, 20 WB, 15 BJ,
Do this ^ WOD - AMRAP in 3 min. Rest one min. Do it again for 6 min. Rest one min. THEN blow your O-ring out doing it as fast as possible

[Rick H]

Then you're done..

[Michael Cantley]

I bring a big bag of snickers and 5 hour energy drinks