Warm-up 500m Row Then 2 Rounds 10 Bandy Side Steps Each Direction 10 Bandy Good Mornings 10 Bandy Press Strength E3MOM15 5 Front Squats WOD 500m Row 21 Shoulder to Overhead 135|95 500m Row 15 Shoulder to Overhead 500m Row 9 Shoulder to Overhead Level 2- 115|75 Level 1- 95|55 ADV – 155|105 Extra Work […]
Warm Up Partner Up! P1- 12|10 Calorie Bike P2- Cuban Press Switch P1- 12|10 Calorie Bike P2- 90/90 External Rotation Switch P1- 12|10 Calorie Bike P2- Inchworms w/ 5 scap push ups Strength EMOM10 1 Power Snatch – Climb in weight as able WOD 10 Minute AMRAP 12|10 Calorie Bike (18|15 Schwinn|C2 Bike) 10 Single […]
Schedule Update: There is no babysitting and no mobility class today. Both will return next Saturday. We apologize for any inconvenience! Warm-up In 3 minutes Run 1 Loop -Rest :30- In 3 Minutes 50 Double Unders or 100 Singles 5 Inchworms w/ ascending push ups AMRAP Jumping Squats Hit some calf & hamstring stretching Go […]
Saturday Schedule Update: There will be no babysitting and no mobility class this Satrurday (2/29). We apologize for the inconvenience! Warm-up 6:00 AMRAP 50’ Bear Crawl 10 Hanging Hip Touches 50’ Med Ball Death March 5 Strict Pull-Ups or 10 Ring Row Strength E2MOM12 Deadlift- 2 Reps WOD 14 Minute AMRAP 14 Pull-ups 14 Shoulder […]
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 TODAY! […]
Saturday Schedule Update: There will be no babysitting and no mobility class this Satrurday (2/29). We apologize for the inconvenience! Warm-up 1:00 Work/:15 Rest and Rotate 1. Burpee 2. Front Squat 3. Burpee Step Up 4. Tall Clean 5. Burpee Box Jump Mobility Banded Hamstring Stretching Banded Shoulder Stretching Strength EMOM5 2 Clean and Jerks- […]
Saturday Schedule Update: There will be no babysitting and no mobility class this Satrurday (2/29). We apologize for the inconvenience! Warm-up :40 Work/:20 Rest and Rotate -Jump Rope -L-Sit Flutter Kicks* -Jump Rope -DB Goblet Box Squats -Jump Rope -L- Ups on pull-up rig* *Underhand hang grip option is slightly easier, flutter kicks can also […]
Girls Gone Wild Take 2 – Friday March 13th from 6-8PM Join us for another great night dedicated to a few of our Crossfit Girl Benchmarks! Athletes will be on Co-Ed Teams of 5 including scaled, intermediate and RX athletes! Girls Gone Wild will be run in a relay style! Each athlete will perform one […]
In this event, athletes will begin seated on the rower with the monitor on. Athletes may adjust the foot straps and damper however they like before the workout begins. Hands will remain off of the handle until “Go.” On each row, athletes must hold onto the handle until 1000m appears on the screen. A 3-burpee […]
Deadlifts A normal deadlift set up with hands outside of the legs is required; no sumo deadlifts will be allowed. Full extension is required at the top, with shoulders stacked on top of the hips, and the ankles, knees and hips fully extended. Both plates must touch the floor at the same time on each […]