Category: CrossFit

Dubs Under Pressure

There will be no Sat and Sun classes.  Come by and support your athletes at the Southie Showdown.  Friday PM classes will be held at 4pm,5pm & 6pm in Southie Green only (no 7pm green class).  Orange classes at 330,430,530 & 630pm classes are cancelled to prepare for the throw-down.  We could use some help […]

Autumn Abs

Skill L-sit hold Midline Fun Alternating Tabata -L-sit Hold -Plank hold WOD 50 Burpees Run 2 loops ( about 1000m ) 50 Overhead Walking Lunges (45,25) 1000m Row Ca$hOut 30 Perfect V-ups

Member of the Month: Thomas Patterson!

We are pleased to announce that our newest member of the month is Thomas Patterson! Thomas is extremely dedicated – not only to his own training goals, but also to making CFS a better place for everyone. He’s always got a smile on his face (even on overhead squat day!) and is the first to […]

Sunday, your day to CLEAN

There will be no Yoga today. Also, please be aware that day light savings has taken place so plan accordingly and set your clocks appropriate so you show up to the right class time!!! Strength Power Clean 2-2-2-2-2 WOD 10 minute AMRAP 10 Hang Power Cleans (115,80) Ascending Wallclimbs (1,2,3…) Level 2- (95,65) Level 1- […]

Break It Up and Run With It

There will be no Yoga this Sunday – Tamara is running the NYC Marathon! We know it is the Red Sox Parade this morning….BUT we also have a lovely group of Southie Peeps completing “Grace” at the Barbells for Boobs event starting at 9am. If you want to be a part of the fun just […]

Southie Showdown Day 2 – Front Squat Floater

http://www.youtube.com/watch?v=SFSF2j5CtkQ Day 2 – Front Squat Floater 120s to establish a 2RM Front Squat Bar starts loaded on the rack with the athletes opening weight. Clips are required to be on bar before attempt and required if cleaning off the ground after a missed attempt. Athlete must confirm weight before each attempt with their judge. […]

Southie Showdown Day 2- “Chippedy do dah”

“Chippedy Do Dah” (13 minute cap) 40 Power Cleans (115,75) 30 Burpee Lateral Jumps 20 Thrusters 10 Power Snatches Standards Power cleans– elbows in front of the bar, hips, knees and ankles fully extended at the top. At the bottom, shoulders must start above the hips, no rounded back/sloppy starting positions. Burpee lateral jumps– chest […]

Southie Showdown Day 2 – “Helen”

http://www.youtube.com/watch?v=9i3mhI4sQFw “Helen” 3 Rounds of 400m Sprint 21 kettlebell swings (1.5/1) 12 pull-ups Scoring Score will be your finish time. If you do not finish the workout in the time cap, one second will be added for each rep not completed. Standards Kettlebell swings– arms completely locked out overhead with no bend in the arms […]

“Christine”

There will be no Yoga this Sunday – Tamara is running the NYC Marathon! WOD “Christine” 3 Rounds 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (24,20) Level 2 -3/4 Bodyweight Level 1 – 1/2 Bodyweight

Southie Showdown WOD 3!!! – “Wally”

Ascending Ladder 10 minute AMRAP of 10 Double Unders 10 Wallballs to a 10ft target  (20/14) 20 Double Unders 10 wall balls 30 Double Unders 10 wallball …. Scoring Points will be given for each rep completed within the 10 minute time cap. Standards Double Unders- Rope passes underneath twice, if you trip on the […]