Coach Pat Hopkins
pat hopkin's squat overhead press
Most recently, coach Pat Hopkins has been training and competing with the Beantown Barbell Club Oly team. We are excited to have him as part of the crew, and know he will do a great job sharing his love and knowledge of Olympic lifting with all of us.

A note from Pat…

After playing four years of club lacrosse at UMass Amherst, I moved to Boston after getting a job at a tiny tech startup. Little did I know I’d be spending 10-12 hours of my day there, which left little time for proper nutrition let alone a workout routine. Before I knew it I put on 25lbs and couldn’t run from South Station to the bus without getting winded.
After being frustrated and unable to get back into a routine I walked through the doors of CFS and took a free intro class. This class left me on my ass, but I was back the next week determined to get back into shape and have some fun while doing it. My experience as an athlete at CrossFit Southie lead me to get my Level 1 Certification, enabling me to give back to a community that gave so much to me!
My goal as a coach is to inspire athletes and make them excited to continue their fitness journeys. The community here played a major role in keeping me pushing toward my goals, and I’m beyond excited to be a larger part of it!


  • B.S. in Communication from the University of Massachusetts–Amherst
  • CrossFit Level 1 Certification
  • CrossFit Coach at Avalon CrossFit (Charlestown)

Example OLY Class:

Below is how the Wed night Oly class will be structured each week…

Warmup (5 Minutes) Core Lift (25 Minutes w/demo) Accessory (10-15 Minutes) Squat (15 Minutes)

5 minutes to get the body warm and move through the mechanics each lift.

Barbell warmup:
10x Snatch/Clean Grip Shrug
5x Snatch/Clean Pull from Hang
5x Press from Back Rack
5x Push Press from Back Rack
5x OHS/Front Squat
5x Snatch Balance/Jerk


After demo of main lift/complex of the day the clock will be set on a 3 minute EMOM. This provides adequate/optimal rest between sets and provides for coaching cues and corrections for individual athletes.


Meant to be done immediately following last set of the core lift. Movement desinged to enforce good habbits form lifts and strengthen pulls.


Same clock principles as core lifts. Move with purpose and minimalize rest.

hopkins east 2016
Interested in trying one of Pat’s classes? Check out the CrossFit Southie schedule here.