Warm Up 2 Minute Jump Rope 2 Rounds :30 on/:15 off Kettlebell Figure-8s Russian Swings Goblet Squat Hold 2 Minute Jump Rope Strength EMOM10 Box Squat- 2 Reps WOD 10 Minute Ascending AMRAP 20 Double Unders 10 Kettlebell Swings (1.5,1) 40 Double Unders 20 Kettlebell Swings 60 Double unders 30 Kettlebell swings… Level 2- (1,0.75) […]
Skill Session Alert Has 19.2 inspired you to work on those double under and toe to bar skills?! Join us TOMORROW at 11AM in Southie Orange for an hour long session where we will cover both skills. All members are welcome whether you’re signed up for the open or not. No pre-registration is required….We’ll see […]
Snatch -5×3 Snatch Balance+OHS(1+2) -2 warmup sets; then 3 working sets Clean pull -5/4/3/2/1
Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Today is 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 happening this […]
March Bootcamp! Mondays & Wednesdays, 6:30AM – 7:30AM Special Rate: $99/month! Having trouble staying motivated through these cold winter months?!! We’ve got you covered with our March Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is […]
Coach’s Corner It’s that time again to highlight one of our amazing leaders! Check out our interview with Coach Steve Foster! Years as a crossfitter? I’ve been doing CrossFit for about 10 years (wow, sounds crazy to say). Started at CrossFit Providence in the glory days. Classes you currently coach? Right now I coach Monday […]
Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Here is your chance to join us for a beginner friendly WOD at CrossFit Southie! So get ready for the best hour of your day! Free WOD Day is happening this Thursday, February 28th! All are welcome […]
Weekly Strength/Benchmark Schedule – Click Here Warm Up 2 Rounds :40 on/:20 off Mountain Climbers Box Crunches Lateral Up & Overs Plank Hold Strength Sumo Deadlift 5-5-5-5 WOD 21-18-15-12-9 Hang Power Cleans (115,75) Box Jump Overs Level 2- (65,45) Level 1- (55,35) CFS Endurance Sunday – Southie Orange 10AM Alternating Endurance EMOM 2 minutes Rest […]
A) Clean&Jerk (2+2) – 4 sets at 80-85% B) Pause Front Squat – 5 sets; 3 seconds in the hole explode up. *Try without using a bounce (stretch reflex). Just stand up HARD C) Rack pulls – 3×5
Friday Night Lights! Join us THIS Friday to kick off the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your first open WOD. Take the opportunity to cheer on your community and enjoy an awesome night diving into The Open. You can sign up for Friday Night […]