Work Hard. Stretch Hard.
Work Hard. Stretch Hard. Strength Bench Press 5-5-5-5-5 WOD 2 Rounds 15 Shoulder to Overhead (115,75) 20 Box jumps 15 Pull-ups 20 Burpees Level 2 (95,65) Level 1 (75,45)
Eat or Drink Your Vegetables!!
Ever thought of juicing?? Not steroids sillies, juicing Veggies. Chris Nieves has had a great experience with it. He has been reporting PR’s on metcons and feels incredibly energized. Below are some words from Chris: My goal through out any day is to drink 1/2 my body weight in ounces in water, and even more […]
Tracking the Whole 30
The Members Site will allow each of you to create your own profile, while also giving you with the ability to browse the profiles of other members, ultimately bringer our tight nit community even closer. Through the Members Site, we will do all of our Challenge tracking. How to use the CFS Members Site Registering […]
Closed
Welp, this storm actually is pretty bad. With many of the roads in Southie not yet plowed, the travel band, the mbta closing, and the fact that it is STILL snowing we are going to remained closed today. We want you all to remain safe as well as our coaches. We will be open tomorrow […]
Burpee Ladder with a Buddy
Partner WOD Ascending ladder of burpees 1-8 10 100m sprints (5 each) 100 kettlebell swings (1.5,1) One partner works at a time Descending ladder of burpees 8-1 10 100m sandbag sprints (3/2 filler bags) (5 each) As soon as the final partner tags following the sandbag run that is time. Starting with an unloaded barbell, […]
Quick transitions
This post is coming a few days late, but better late then never right?! We are very proud of the Southie crew that competed in the competition at CrossFit 2a this past weekend. The second picture is what I saw when I walked into the gym…haha. This was after the first 2 workouts, they were […]
Chucky is officially part of the full-time crew
We are thrilled to announce that Chucky Diesel will be joining Retta, Tina-mo, Nick, Goosedaddy, and myself as a full-time contributor to the CrossFit Southie team. Make sure you give him a warm welcome. If you have been coming to CrossFit Southie for 6 months plus consistently, you really shouldn’t be taking the level 1/2 […]
Double AMRAP
With the Holidays wrapped up and the new year under way its time to set some goals. Find out what is most important to you and write it down in a journal, on the goals board or better yet both. If you see it, you can achieve it. Accountability is a huge factor in reaching […]
Push Jerk.Split Jerk.Clean and Jerk.
Strength 20 minutes to work up to max weight for 1 Push-jerk 1 Split Jerk WOD EMOM for 15 minutes 3 Clean and Jerks (135,95) 20 Double unders *clean and jerks should be touch and go Level 2 (115,75) 10 Double unders Level 1 (95,45) 20 singles