CompetitorWOD – Cardio Sandwich
Warm Up With General Class WOD 2000m Row Then 4 Rounds 7 Clean and Jerks (165,110) 21 Wallballs 1 Mile Run
Bring a Friend Day Next Thursday! – CFS
Bring a Friend Day, Holiday Edition: Thursday, December 8th during all classes! Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for […]
Max Effort Friday- CompetitorWOD
Warm-up 250M Row 10 Inchworms with Push Up 10 Moon To Sky 10 Single Leg Box Squats 50 Dubs 2 Rounds Skill Handstand Walk- 10 Minutes Practice Strength EMOM21 Minute 1-Back Squat- 3 Reps @ 85% Minute 2- 3 Weighted Pull-ups Minute 3- Rest WOD (20 minutes) 3 Rounds 500m Row Max Effort Ring Dips […]
On Thursdays We Snatch – CFS
MANI-CURE?? Crossfit challenges us with large quantities of pull ups, climbing up ropes, sumo deadlift high pulling and repping out those toes –to-bars. These great movements can sometimes leave our hands battered and bruised with the occasional blister. There are ways to prevent hand injuries from occurring and also ways to take care of […]
Relax, Kickback and Enjoy this Throwback Thursday – CompetitorWOD
Thowback Thursday to Goose with a #185 x 20 Overhead Squat
Holiday Giving – CFS
With the holiday season in full swing, we wanted to use the power of the CrossFit Southie community to help spread some cheer and good within our greater Boston area. We’ve always had overwhelming responses to any type of fundraising/drives we’ve had in the past, and we know this will be no different. This year, […]
Wednesday 11/30 – OlyWOD
Warm Up Athlete’s choice Clean and jerk Set a new 2RM Clean and jerk 4×2 @ 60%
Beat The Clock – CompetitorWOD
Warm-up Jog One Loop 10 L Pull Ups 10 Kip Swings Holding a Lacross Ball Between your feet 10 Roll To Candlestick 2 Rounds Gymnastics (15 Minutes) Choose one of the following: A. 3 sets of 9 unbroken muscle-ups B. 4 sets of 7 unbroken muscle-ups C. 5 sets of 5 unbroken muscle-ups D. 6 […]
Supplements and Post-Wod Recovery – CFS
Want to feel more energized during your work out? Tired of feeling sore days after a WOD? Pre and Post exercise nutrition is where you can really make a difference. The post exercise meal is arguably the most important meal of the day. Imagine your body as a finely tuned automobile. During the course of […]
Deuces – CompetitorWOD
Warm-up With general class Strength Front Squat 2-2-2-2-2 WOD 12 Minute AMRAP 10 Power Cleans (155,105) 12 Back Squats On your own On the Rower- Death by Calories