Warm-up 4 Rounds :20 on/:10 off Ski Erg -Rest 30 seconds- 4 Rounds :20 on/:10 off Jump Rope -Rest 30 seconds- 4 Rounds :20 on/:10 off Side Plank Raises (Switch sides each round) Midline EMOM 8 -10 Bicycle Abs -10 hollow rocks -5 Jackknives You should have 15-20 seconds of rest. If it is creeping […]
Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Next week will be your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is […]
March Fundamentals! We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move […]
Warm-up Partner Up! 1:00 on/:15 Rest & switch P1- Bike P2- Hollow Hold Switch P1- Bike P2- Overhead Barbell Hold (hands in pressing grip) Switch P1- Bike P2- Hang Muscle Clean & Press Switch Hollow Rock Challenge 70 Hollow Rocks Strength E2MOM10 Push-press 2 Reps WOD Partner WOD 100|80 Calorie Bike 100 Power Cleans 155|105 […]
Today – Monday 2/19 – Presidents Day – The morning and afternoon classes will be run as regularly scheduled. We will be running a reduced class schedule at night with All Levels classes in Southie Green only. CTX will run normally scheduled in Southie Orange at 630pm. Warm-up 2 Rounds :30 on/:15 off Lateral Up […]
Weekly Strength/Benchmark Schedule – Click Here Warm Up 2 Rounds :45 on/:15 off Jump Rope Banded Kettlebell Swings Toe Taps on Kettlebell Kettlebell Side Bends Strength 50 ft Farmers Carry X5 for load WOD 15 Minute AMRAP 10 Toes to Bar 15 Kettlebell Swings 1.5|1 20 Sit-ups 50 Double Unders Level 2- 1|0.75, 25 Double […]
Presidents Weekend Schedule Saturday 2/17 – Normal Schedule Sunday 2/18 – Normal Schedule Monday 2/19 – Presidents Day – The morning and afternoon classes will be run as regularly scheduled. We will be running a reduced class schedule at night with All Levels classes in Southie Green only. CTX will run normally scheduled in Southie […]
Coach’s Corner Please join us in welcoming our newest addition to the Southie Squad… Jill Caruso!! Jill is currently a senior in the Applied Exercise Science program at Springfield College. Throughout her time at Springfield, she has worked with clients of all levels, ranging from high level athletes to special populations, such as those dealing […]
Warm Up :45 on/:15 off 1. Ski Erg 2. Burpees 3. 3-Way Lunges 4. Hollow Hold Accessory Work 3 x 10 (per side) 1. Single Arm Bent Over Row 2. Single Arm Hollow Floor Press *Increase weight each round as able. WOD 4 Rounds :20 on/:10 off Complete 4 rounds at one station, then rest […]
Warm-up 500m Row Then 2 Rounds 10 Bandy Side Steps (each way) 10 Bandy Good Mornings 10 Banded Lateral Rotations (each way) Strength EMOM 10 1 Squat Clean Climb in weight as able. Work up to a heavy single. WOD 16 Minute AMRAP 1 Bear complex 135|95 10 Toes to Bar 250m Row 2 Bear […]