Primarily Outdoors Please do not park in the lot today. DAV 5K – Team CFS & MBA Mortgage This year we have decided to get a group together for the DAV 5k on Saturday, November 6th, the race course is right here in Southie. The race honors Veterans and is a run, walk or roll […]
Outdoors Primarily – Please do not park in the lot Warm-Up 150m Row – Legs and Lean 150m Row – Just Arms 300m Row – Entire Body 7-6-5 Single Leg KB Deadlifts* Single Arm Bent Over Row* Goblet Squats *Each Side Accessory EMOM12 1. 10 SA Hollow Hold Floor Press R 2. 10 SA Hollow […]
Indoors Primarily – Class will be led inside and masks will be required. You are welcome to perform the entire class outside maskless as coaches will check in throughout the hour. Warm up Bike 30|20 Cals -Then- 2 Rounds 10 Kneeling MB Cross Cops* 10 Bandy High Plank Walk* 10 Bandy Side Steps w/ Legs […]
Primarily Outdoors – Please do not park in the lot Warm-up Coach Led… 10 Lateral Up & Overs 5 Burps 10 Step Ups 5 Burpees 10 Box Jumps 5 Burpee Box Jumps -Then- Grab a barbell* 10-8-6-4-2 Plank up and over the barbell BB Good Mornings BB Front Squats BB Strict Press *add weight to […]
Outdoors Primarily – Please do not park in the lot Street cleaning until 7AM. Please park on the opposite side of Dorchester Ave that the gym is on to avoid a ticket. Warm-up 1 Minute each -Lateral Dumbbell Hops -Alternating High Kicks -Prison Burpees* -Alternating Elbow to Instep Stretch -DB High Pulls** *3|2 Push Ups […]
Primarily Outdoors – Please do not park in the lot Warm-Up 3 Rounds 100 Single Unders* 10 Banded Good Mornings 10 Banded High Pulls 10 Banded Strict press 5 Single Leg BB Deadlifts** *50 Double Unders round 2 & 3 or practice for 45s **each side Test Max Consecutive Double Unders* Check out some efficiency […]
Primarily Outdoors Please do not park in the lot Warm-Up Coaches Choice Strength E2MOM12 Front Rack Lunge 10 Reps -5 Each WOD 800m Run 30 Back Squats 135|95* 800m Run Rx+ – 155|105 Level 2- 115|75 Level 1- 95|65 ADV- 185|115 *back squats are taken from the ground and should be completed in 1-3 sets
Per the new City of Boston mask mandate, we are required to wear masks inside of the gym. Once again, this will result in a pivot in how we run our classes. We will be offering mostly outdoor classes unless there are poor weather conditions. We understand how this can feel frustrating, but please help […]
Primarily Outdoors after 8am Indoor Mask Mandate for the City of Boston Starts today at 8am. Please do not park in the lot moving forward. We will be utilizing the parking lot for workouts once again. When indoors, masks will be required. We will have disposable masks available for those who will be working out […]
Bring-A-Friend 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 TODAY! All […]