Warm-up 1 Round 45s on|15s off Lateral Up & Overs Jump Rope Kettlebell Swings Wall Balls Burpees WOD “Filthy Fifty” 50 Box jump (24|20) 50 Jumping pull-ups 50 Kettlebell swings (1 pd) 50 Walking Lunge (50 steps) 50 Knees to elbows 50 Push press (45|35) 50 Back extensions (supermans) 50 Wall ball shots (20|14) 50 […]
Bring-A-Toy….Break A Sweat! Join us for our annual Gift Drive & Free Workout Day! This year we’re working to benefit Toys For Tots Boston! Anyone can attend class on this day, whether you’re a current member or not! ALL Fitness levels are welcome and the workout will be beginner friendly. Safety is our number one […]
Indoors Primarily Warm-Up 2 Rounds 1 Min Work: 10s Rest -Row -Single Leg Touchdowns -Burpees Jumping Lunges Mobility Hamstring Rolling on the Box Hips Strength E2MOM12 Back Squat 3 Reps WOD 3 Rounds 90s Each Station Burpee Box Jump Calorie Row Front Rack Lunges 95|65 Rest Level 2- 75|55 Level 1- 55|35 ADV – Double […]
Indoors Primarily Warm Up Coach’s Choice Strength E2MOM10 Strict Press 5 Reps 4 Reps 3 Reps 2 Reps 1 Rep WOD 3 Rounds 25 Kettlebell Swings 2|1.5 25 Wall Balls 20|14 Level 2- 1.5|1 Level 1- 1|0.75
Indoors Primarily Warm-up 2 Rounds 15/12 Calorie Bike* 10 Romanian Deadlift 5 Moon To Sky 10 Seated BB Strict Press *20|15 Cal Row or 200m Run Sub Mobility Hips Hamstrings Accessory With a plate: 3 Rounds 7 Plate Halos (ea) 7 Russian Twists (ea) 7 OH Tricep Extension WOD E4MOM32 25|20 Calorie Bike* 3 Rounds […]
Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble…… Saturday- 7,8,9,10,11,12pm *close at 1pm* Sunday- Normal Schedule Indoors Primarily Warm-up Row Lotto Just Legs – 125m Every M +/- = Activators* Just Arms – 125m Every M +/- = Plank Ups Legs & Arms – 250m Every M +/- = Moon The Sky *Scap Push Ups […]
Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble…… Friday– 9,10,11,12pm (open gym 9-1) Saturday– 7,8,9,10,11,12pm *close at 1pm* Sunday– Normal Schedule Outdoors Primarily – Unless Cold|Dark|Wet Warm-up 400M Run 15 BB High Pull (5 in each position) 15 BB Front Squat 300M Run 12 Hang Muscle Snatch 12 Push Press 200M Run 9 Muscle Snatch […]
HAPPY THANKSGIVING! 8am and 9am classes today – Come on in and work up an appetite!!! *Non-coached WOD 7am with Goose – registration required Friday- 9,10,11,12pm (open gym 9-1) Saturday- 7,8,9,10,11,12pm *close at 1pm* Sunday- Normal Schedule *Thanksgiving Day WOD* Typically we love visitors, but we do need to make sure that we have appropriate […]
*Thanksgiving Day WOD* Typically we love visitors, but we do need to make sure that we have appropriate numbers for the workout and have enough squares for everyone. If a family member wants to come with you please have them pay for a drop-in online and register for the class. If you want us to […]
Coach’s Corner – Sam Kaplan We’re so excited to welcome Sam to the CFS coaching staff! Sam has been a part of the Crossfit Southie Community for the past couple of years and she’s a great addition to the coaching staff! She has a lot of experience teaching, coaching and being a hard working bad […]