Upcoming Events Stay in the loop with our Upcoming Events page! We always have something in store for our amazing community and we want to make sure you’re all in the know! You can access our events page HERE. It’s updated regularly and you can always find the link on our Instagram Bio. Our annual […]
Warm-up 30s Work 30s Rest x3 then Rotate 1. Bike 2. Alternating Leg v-ups 3. Alternating Jumping Lunges Strength Back Rack Lunge 25ft x 6 WOD 30-20-10 Wallballs Toes to Bar Calorie Bike Ski sub- 35-25-15 Row Sub- 40-30-20 Ladies bike- 25-15-10 Toe2bar sub= 30-20-10 Medball sit-ups Level 1- 20-15-10 Reps Extra Work 12/8 Muscle […]
The wait is over for The Crossfit Games! Our very own Brian Campbell will be taking the big stage this Friday! We will post the viewing schedule as soon as it becomes available! These athletes go into the week with as little information as possible on the events and timing. They must be prepared for […]
Well wishes for Mishka! We’d like to extend The very best wishes to Mishka Murad – Pakistan’s National Champion. Mishka just recently came to Southie and we have seen her working hard, hours on end with a smile and amazing work ethic. She has a pretty incredible story, read on for how she came to […]
Warm-up 2 Rounds 15 Bandy Good-mornings 100m Jog 20 Banded Side Steps 100m Jog 30 High plank shoulder taps 100m Jog Mobility Hamstring Rolling on Box Banded Stretching Strength E2MOM12 Deadlift- 5 Reps @70-75%- Straight Sets WOD 12 Minute AMRAP 1 Rope Climb 10 Push-ups 10 Box Jumps (27,24) Level 2- (24/20), 10 ft climb […]
Warm-up Field Trip Out to the Running Path. Cone Drills. Mobility – Coach Instructed -Calves -Hamstrings -Quads WOD 1000m Row 21 Front Squats (155,105) 750m Row 15 Front Squats 500m Run 9 Front Squats Level 3- 135,95 Level 2 – 115,75 Level 1 – 95,45 ADV – 175, 120 Coaches Note – This is meant […]
Coach Pat Hopkins is taking over the reigns on the Oly Program Warmup (5 Minutes) Core Lift (25 Minutes w/demo) Accessory (10-15 Minutes) Squat (15 Minutes) Week 1 7/24 Active Stretch Barbell Warmup Power Snatch + Snatch 5x(1+1)Note: Working Load Range 60-80% 1RM Snatch Pull 80(2×2) 90(2×2) Front Squat 3×350% 1RM. Focus on Timing Timing: […]
Weekly Schedule/Benchmark Schedule – Click Here Warm-up 2 Rounds 250M Row 5 Hand Release Push Up with 3 second negative on the way down 10 Hamstring Curls on Rower 5 Moon To Sky Strength E2MOM14 3 Box Squats WOD 750m Row 40 Push-ups 500m Row 30 Push-ups 250m Row 20 Push-ups Level 2- 30-20-10 Level […]
There will be no mobility class today. It’s going to be HOT!!! Be sure to stay hydrated. 3-Month Summer Special! ($150 Savings!) Jump in on the best deal of the summer before it’s too late! This offer expires on July 23rd! Sign up for 3 months of our 3 classes per week CrossFit membership and […]
Oly Class Moved to Wednesdays at 7pm! We have great news… coached oly classes are back! We are very excited to have Patrick Hopkins returning to coach the Oly classes. Pat has been involved with the CFS community for many years – as a member, Showdown volunteer and coach. Most recently, he has been training […]