As you’ve probably noticed by now, there’s been a common theme to this week’s workouts. We’ve gone back to the drawing board and programmed 2 weeks of “Mainsite” WODs. For those who’ve been around CrossFit for a while, Crossfit.com is how many of us were introduced to this form of training. The Mainsite has a funny way of targeting weaknesses, no matter what they are. It also has a funny way of making you stronger and better at CrossFit. Go figure. As you’ve also probably noticed, the Mainsite is anything but easy. We hope you’ve enjoyed our journey through the famous “Mainsite”, one week left. And what better way to start the month of November with a nasty little chipper. Enjoy! Warm Up
Run 1 mile at an easy pace Mobility Mainsite WOD 130713
15 Squat Cleans 155/115
30 Toes to Bar
30 Box Jumps 30/24
15 Muscle Ups
30 Dumbbell Push Press/Jerk 40/25
30 Double Unders
15 Thrusters 135/95
30 Pull Ups
300 ft Walking Lunges w/ 45 lb plate overhead
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!