5/21 – Saturday – OlyWOD – Moved to 11am Going Forward
Oly class moved to 11am going forward Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push jerk Tall clean 4×3 light Clean + jerk w/ pause at knee 5x(1+1) @ 85% Clean pull 4×4
Important Parking UPDATE – CFS
Important PARKING Update Between the hours of 8-5, the main parking lot as well as the parking just on the side of Southie Orange will be monitored and parking will be strictly enforced. CrossFit Southie peeps will only be allowed to park in CrossFit Southie designated spots and will also require a parking pass to […]
Thrust & Climb- CompetitorWOD
Warm-up 10-8-6-4-2 Light Goblet squat Push-up -Spend 5 minutes working on upper thoracic and shoulder rolling/stretching Strength EMOM18 Min 1- Squat Clean- 2 Reps Min 2- Push-Jerk 2 Reps Min 3- Rest WOD 21 thrusters (95,65) 3 legless rope climbs 15 thrusters 2 legless rope climbs 9 thrusters 1 legless rope climb Regional/Open- 4-3-2 […]
Benchmark: “Tabata This” – CFS
Please join us in congratulating Melissa & Tom Bavin on the birth of their daughter, Olivia Scarlett Bavin! Olivia was born on Thursday, May 5th at 2:34AM, weighing 6 pounds 11 ounces. Both parents and daughter are doing well. Tom and Melissa are original members of CFS and are a huge part of our community […]
Weights in the Middle – CFS
We wanted to send another big THANK YOU out to everyone who made Saturday’s In-House Throwdown such a huge success! It was great to see everyone making new friends, setting new PRs, and pushing themselves harder than they ever thought possible. The In-House Throwdown has become one of our favorite days of the year and […]
5/18 – Wednesday – OlyWOD
Class Reminder: Saturday Oly Classes Moved to 11am Going Forward Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 OHS 1 snatch Tall snatch 4×3 light Snatch pull + snatch 5x(1+1) @ 85% Front squat 5×3
Push and Pull – CompetitorWOD
Warm-up 800m Run 5 Strict Pull-ups 10 Push-ups 15 BB goodmornings Gymnastics 3 Rounds 20 Toes to Bar 50ft Handstand Walk Strength- SuperSet 1. Bench Press 5-5-5-5 2. Bent Over Row 5-5-5-5 WOD 2 Rounds 21/15 Strict Handstand Push-ups 21 Deadlifts (275,185) 800m Run Rest 3 Minutes Open- (225,155), 15,10
WOD with a Tip – CFS
Strength Every Minute on The Minute for 10 Minutes 2-Position Snatch -High Hang -Floor Rest 3 Minutes EMOM3 1 Snatch from floor Level 1- Power Snatch WOD (20 Minute Hard Cap) 30-20-10 Box Jumps (27,24) Overhead Squats (115, 80) Level 2- (95. 65), (24,20) Level 1 (65, 45), (24,20) – Coaches Tip – The first […]
Less Talky More Snatchy – CompetitorWOD
Warm-up With General Class Strength Every Minute on The Minute for 10 Minutes 2-Position Snatch -High Hang -Floor Rest 3 Minutes EMOM3 1 Snatch from floor Level 1- Power Snatch WOD (20 Minute Hard Cap) 30-20-10 Box Jumps (27,24) Overhead Squats (115, 80) Level 2- (95. 65), (24,20) Level 1 (65, 45), (24,20) – Coaches […]
Superset Skill – CFS
The new endurance class addition starts tonight at 4:45pm. This is a free class for members and $10 for non-members who are looking to try it out. The class involves rowing, biking and running. Strength Front Squat 3-3-3-3-3 – Between sets complete 10 alternating pistols on each leg WOD 3 Rounds 10 Shoulder to Overhead […]