Starting the week off with a bang. Monday’s conditioning workout features mono-structural cardiovascular conditioning as a buy-in for a technical slow lift and gymnastics couplet ladder. You’re going to have 12 minutes to run a mile, and then complete as many repetitions as possible of an overhead squat and ring dip ladder. The faster you run that mile, the more time you have to rack up reps. The beauty of a ladder workout is that it seems so easy in the beginning (even this one will after that mile run), but then it hits you like a mistimed wall ball shot, and those get up muscles decide they’ve got up for the last time. Make your brain tell your body who’s in charge, and get it done.
Strength: Push Press 3-3-3-3-3
- Buy-in: 1 mile run (3 laps around the block)
- In the remaining time complete as many rounds as possible of an ascending ladder of overhead squats (95#/65#) and ring dips (1 OHS, 1 dip, 2 OHS, 2 dips, 3 OHS, 3 dips, etc.)
- Score is total reps completed
Our resident exposers of the sexy, the Saint Clair’s are hosting another awesome breakfast Sunday, September 19th at 11 AM. RSVP here by Friday the 17th, to enjoy good food and good company, hanging out with friends from CrossFit Boston and CrossFit Southie.
Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. CrossFit Fenway has raised a combined $6,651. Register today, and join the fight as part of the CrossFit Fenway team.
The Sox are out west, playing out the string, so free parking is available in the lot around CrossFit Fenway all day Monday.