Warm Up Coach’s Choice Strength E2MOM12 Front Squat/Pause Squat 2 Reps *First rep is with a 1 second pause. Second rep is a traditional front Squat. WOD Buy-in 100 Sit-ups Then 3 Rounds 75 Double Unders 15 Shoulder to Overhead 135|95 Level 2- 115|75, 35 Double Unders Level 1- 50 sit-ups, 95|45, 150 Singles
Warm-Up With a dumbbell or kb.. AMRAP 90s 15 Scap Push Ups AMRAP Goblet Squats Rest 30s AMRAP 90s 10 Box Pull Overs AMRAP Weighted Step Ups Rest 30s AMRAP 90s 10 Renegade Rows* AMRAP Burpees Rest 30s AMRAP 90s 10 Floor Press* AMRAP Box Jump Overs *each arm Skill Hug Squats C2B Pull Ups […]
Warm-up 2 Rounds 1:00 Work|No Rest -MB Toe Taps -MB Power Clean to MB Front Squat -Squat Mornings -Banded Kick Back -Banded Deadlift Strength E2MOM12 Deadlift 3 Reps WOD In 12 Minutes for Max Rounds/Reps: 2 Rounds 7 Power Cleans 135|95 14 Wall Balls 20|14 2 Rounds 7 Power Cleans 155|105 14 Wall Balls 2 […]
Warm-up EMOM 8 250M Row 5 of ea – I’s Y’s T’s W’s 50 Double Unders/ 100 Singles/ 40s of Double Under Attempts 5 Banded Single Arm Face Pull External Rotation & Press each side Midline Alternating Tabata 1 Single Leg V-ups* Plank Hold *ADV- V-Ups -Rest 1 Min- Alternating Tabata 2 Supermans* Bicycle […]
Warm-up EMOM 8 20 Russian Swings 20 Lateral Up & Overs 20 Plank KB Pull Throughs 14 Weighted Step Ups Mobility Box Stretching Calves Greatest Stretch Accessory E3MOM9 -Seated KB Strict Press- 10 Each Arm -Weighted Step Up Negatives: 5 Second Negative Step-Down. 5 Reps each side. *If having trouble with the negative, switch to […]
Warm-Up 2 Rounds 10 Burps* 5 Cuban Press 5 Snatch Pulls (from each position)** 5 Snap To Hollow *Round 2 – 10 BFB **Round 2 – Muscle Snatch Mobility Quad Roll Lat Stretch Hollow Rock Challenge Week 7 = 70 Hollow Rocks Strength E2MOM12 Power Snatch* 3 Reps 3 Reps 2 Reps 2 […]
Member Spotlight! We are so excited to announce Mac DeCaprio as February’s Member of the Month! Since Mac joined Crossfit Southie back when Brick closed, he has really become a staple in this community. We can always count on Mac to show up to classes – even if the gym is shutdown and it’s below […]
Warm Up Coach’s Choice Strength EMOM12 Clean and Jerk 2 Reps -Climb in weight WOD 21-18-15-12-9 Hang Cleans 115|75 Box Jumps 27|24 Level 2- 95|55 Level 1- 75|35 ADV – 27|24 inch box
CFS Dry Tri It’s about time for another CFS Event…..Social Distance Style! Row, Bike & Burpee your way through our first ever CFS Dry Tri!! Join us on Saturday February 27th the event will run from 7:00 AM to 12:00 PM. The Dry Tri is Open to the public and Free for CFS Members! There […]
Warm-up 2:00 Bike (athletes increase the speed every :30 seconds) Then 2 Rounds -10 Shoulder Activator* -10 Banded Lat Pull down in Hollow Position** -10 DB Single Arm High Pull Each Side (Round 2 DB Muscle Snatch) *MOD *Use Rings or Scap Push-Ups **Racks can be used to tie bands to for Lat Pull-Down Rig […]