Specialty classes

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We also offer a dedicated Olympic Weightlifting program. If you’re looking to improve your technique and become more comfortable with the technical lifts, these class will be an excellent addition to your weekly routine.

Classes will be held in the Toaster (near the desk in Southie Green) Wednesdays at 7pm and Saturdays at 1pm. Each class will last an hour and will be dedicated to one lift. The days of each lift will alternate weekly. For example, if we clean & jerk on Wednesday and snatch on Saturday of Week 1, we will snatch on Wednesday and Clean & Jerk on Saturday in week 2.

The focus of each class will be on the technique of either the Clean and Jerk or the Snatch. Classes will start with a warm up, move into accessory exercises/drills, and then work the main lift. Programing follows a twelve week cycle, so you will lift at certain percentages on most weeks, as well as spend time “maxing out.”

These classes will be a great opportunity for you to spend a full hour dedicated to the most complex lifts we do in the gym. The skills you learn in these classes will not only increase your 1 rep max lifts, but they will transfer over to your regular WOD scores and overall fitness. Who knows, maybe you’ll even find yourself buying a singlet and competing in an Olympic lifting meet one day! Check out the Oly program Facebook page here.

Olympic Weightlifting classes meet on Wednesdays at 7:00pm and on Saturdays at 11:00am. These classes DO count toward your weekly total of classes.

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Mobility
After a long week of training, our bodies can feel pretty run down and beat up. Recovery is vital to our success in the gym. We can train hard and eat right, but if we’re not taking care of our bodies, we’ll never achieve our true performance potential.

Join us every Saturday at 12pm for an hour of rolling, stretching, and recovery. Each week will hit the total body, with consideration given to the previous week’s programming. There will be coach-led upper body rolling, followed by guided upper body stretching. Then, we will move to lower body rolling. The class will close with a 20 minute ROMWOD, a series of status stretching holds, focused mainly on the lower body.

This class is the perfect way to cool down after a Saturday morning workout, or move a bit on your off day. Set yourself up for success for the following week by spending an hour taking care of yourself over the weekend.

Mobility class meets Saturday at 12:00pm. This class is FREE with membership and does NOT count toward your weekly class total.

Endurancechris-rowing
As CrossFitters we are task oriented. All of our workouts have a purpose, whether that be time or reps and we approach each WOD with a goal. Most of us could benefit from incorporating more endurance training. It can be tough to approach a long bout of conditioning because comparatively it’s boring. In our newest class addition, we would like to change that.

This class focuses on building our engines using 3 modalities- rowing, biking, and running. The class will be mostly in interval format, but some days will also involve us going long and steady. What is different from this class compared to others out there is that we are going to strive to make each class goal orientated with each modality. This class will not have any burpees, jump roping, box jumps ect. For some of you the session could be used on a recovery day or even in addition to your daily WOD.

Endurance classes will be held Mondays and Thursdays from 4:45-5:30pm

Southie Skills Lab
Each week will be a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements will be kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes will be an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! All ability levels welcome. Check the blog and/or WOD calendar to see what skill we’ll be working on each week. Come on by and get some ill skillz!

Skills Lab will be held Tuesdays @ 7pm. This class is FREE and does NOT count toward your weekly class total.

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VO2 Max Class
Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine or are you perhaps training for the Southie showdown?

Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. Various modalities will be implemented such as running, kettlebells, rowing, bodyweight movements, airdynes and more.

The programming is not linear but consistency will assist you in performing better in wods. These workouts are designed to enhance your training, not crush your body before your next workout. drop in anytime. All are welcome to attend. This class does not count toward your normal class schedule.

VO2 Max Class will be held on Sundays at 10AM. This class is FREE and does NOT count toward your weekly class total.