Coach Sarah Warm-up In 4 minutes complete: 300m Run 10/8 Cal Bike or 12/10 Ski AMRAP Jump Rope Accessory 3 x 10 Banded Double External Rotation Bent Over 90/90 External Rotation WOD (40 min cap) 4 Rounds 20/15 Cal Bike 30 Push-ups 400m Run 15 Chest to Bar Pull-ups 60 Double Unders Rest 2 Minutes […]
Warm-up Tabata Medball Cleans Rest 1 minute Tabata Heavy Russian Swings Strength Box Squat 3-3-3-3-3 WOD 40-30-20-10 Wallballs Kettlebell Swings (1.5,1) Level 2- (1,.75) Level 1- (0.75,0.5) 30-20-10 CFS Endurance Sunday – Southie Orange 10AM Sprint Ladder 100m, 200m, 400m, 200m, 100m Time Trial 800m Run Endurance WOD Tabata Bike Then 1 Minute Deficit […]
Schedule Update We will be running a reduced schedule Monday evening Patriots Day with All Levels classes in Southie Green only. If you are around and typically take night classes in Orange come over to green for a good time 🙂 Warm-up Shuttle runs, Dynamic , Suicides Skill Sled Push DB Snatch WOD (30 mins) […]
Friday Night Lights……The Final Showdown For 18.5! Join us for the only way to close out the open! There’s really nothing like having your Crossfit community cheering you on through a tough WOD and then watching your friends crush it as well. You don’t want to miss out! Heats will run from 4-8PM. All athletes […]
18.4 is a similar fashion to 18.3. If you can do this weight for reps, let’s see how you are at this skill for reps. Â If you can do this skill for reps, lets see how you are at a heavier weight. Â If you can move the heavier weight, let’s see if you have this […]
High skill WOD here in 18.3. This is where the Open gets real and not so “all inclusive” but that’s okay this is what we signed up for. This is where you exceed the expectations you have for yourself and where the Open magic really happens. Its time to push yourself beyond your limits and […]
Reminder: There will be NO regular classes tonight in lieu of Friday Night Lights 2018 Open Season is HERE and we are looking forward to kicking things off in style tonight at Friday Night Lights! The action begins at 4pm and will go until 8pm. Even if you are not competing, come by to cheer […]
MLK SCHEUDLE – We will be running a reduced schedule tonight with All Levels classes in Southie Green only. The morning schedule remains the same. Classes will be held at 530am,6am, 630am, 7am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm. Pre and Post-Workout Nutrition When it comes to pre and post-workout nutrition, what and when […]
Today – Sunday 12/31 – New Year’s Eve – 9am, 10am and 11am. Endurance class is also still on today @ 10am. Monday 1/1 – Happy New Year!!! All levels classes in Southie Green at 11am and noon. Tuesday 1/2 – Normal Schedule Warm Up Partner Up! 3 Rounds P1: 12/10 Cals Bike P2: AMRAP […]
Holiday Schedule Saturday 12/23 – All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, 12pm Intro class. No Oly Class today. Sunday 12/24 – Xmas Eve – 9am and 10am only. There will be no Endurance today. Monday 12/25 – Merry Xmas! The only day of the year CrossFit Southie is closed. Enjoy […]