Yosh will be out of town this weekend, so oly class will be non-coached. Feel free to come in and get after the programming together! Warmup 1:00 Deadbug home position :30 Side plank (ea. side) -(3X) Split Jerk -warmup, then work up heavy single Power Clean+Front Squat -5x(2+2) Clean pulls (1 from floor 3 from […]
Standards Box Jump Overs Athletes must be perpendicular to the box when jumping. No lateral jumps will be permitted. Full extension is not required at the top of the box. Athletes can jump over the top of the box or pause on top. Stepping down is permitted in all divisions. A two foot […]
Standards Stone Over Shoulder The sandbag must clearly pass over the top of the shoulder for each rep. Any method of getting the sandbag over the shoulder will be permitted. Alternating shoulders is not required. For safety reasons, sandbags must stay in your lane at all times. If the sandbag is thrown out of your […]
Weekly Strength/Benchmark Schedule – Click Here Schedule Updates Normal schedule today On Monday – Columbus Day – We will be running a Reduced Schedule with All Levels Classes in Southie Green only at 530am, 630, 9,11, noon, 4, 5, 6 & 7pm. There will not be any classes held in Southie Orange and no bootcamp […]
Want to improve your Oly Lifts? Try Working with the PVC Pipe… Snatch Warmup Snatch+Hang Snatch -5x(1+2) Behind the Neck Snatch grip push press -5×10 (light) Snatch segment pull (floor/mid thigh/pull x3) -4 sets
Southie Spotlight! It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your September Accomplishments along with our Team Series Leaderboard, which we had a great turn-out for this year! Great job everyone! […]
Sports Wellness Appointments – Saturday, October 13th We are psyched that Dr. Miguel Fernandez will be back at the gym to offer his chiropractic services to Southie athletes. Dr. Fernandez is a graduate of the prestigous New York Chiropractic College. He has been a licensed Chiropractor since 1997… and best of all, he is a […]
Fall Group Outing! Grab Your Flannel and join us next Sunday the 7th for a day of Apple Picking, Corn Mazes and more! We’re headed to C.N. Smith Farm to score some apples and then over to Sauchuk’s Corn Maze and Pumpkin Patch! Kiddos are welcome and encouraged as there’s plenty of activities between the […]
Warm-up :30 on/:15 off -Lateral Up & Overs -Plank Ups w/ Feet on Box -Right Side Hip Raises w/ Feet on Box -Left Side Hip Raises w/ Feet on Box -Tranverse Box Jumps -Decline Push Ups – Handstands on the box Strength EMOM10 2 Thrusters -Can be from the rack or the floor. WOD 12 […]
Southie Showdown Calling all competitors! Registration opens MONDAY at 12PM! Don’t miss out, this event sells out quickly! Check out our standards below and for more information on the event visit our Southie Showdown Page HERE — Advanced — Proficient in all forms of muscle ups & handstand push ups Toes to Bar Pistols — […]