Author: Haley Byrnes

Southie Showdown WOD Announcement: “FAHK”

In this workout, the thruster weight increases with each round. Athletes will be responsible for changing their own weights during the 1 minute rest period. Clips must be on the barbell in order for reps to count. Thruster A squat clean into the first rep is allowed. At the bottom of each rep, crease of […]

Southie Sunday

Important Announcements There will be no Endurance Class today. Click Here – for Weekly Benchmark/Strength Schedule – Plan Your Week Around YOUR Workouts! Warm-up Coaches Choice Strength E2MOM 3 Push-presses WOD 3 Rounds 400m Run 15 Ring Dips 20 Pistols Level 2- 10 Ring Dips, 14 Pistols Level 1- Reverse Lunges At Home WOD 5 […]

PR For Pat

Important Announcements There will be no Mobility class today and Endurance is cancelled for tomorrow. As many of you know, we lost one of our best friends back in November 2014 after a long, hard-fought battle against cancer. Pat Padgett was diagnosed with an aggressive form of mouth/throat cancer in June 2014, just a few […]

Happy FriYAY!

There will be no Mobility class this Saturday and Endurance is cancelled on Sunday Warm-up 45s work:15s Rotate 1. Single unders 2. Plank 3. Alternating feet 4. Hollow rocks 5. Double unders 6. Plank jacks Mobility Calves Accessory Ring Work 3×10 Challenging Ring Rows Ring Layouts WOD 800m Run 50 Double Unders 50 Sit-ups 600m […]

Free WOD Day Today!

Don’t miss PRforPAT WOD this Saturday during all scheduled classes. 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 […]

Oly Class Starts Tonight!

  Oly Class: New Coach, New Night! Wednesdays at 7pm starting TONIGHT! We are excited to announce that Oly Class is officially BACK this week! Pat Hopkins will be taking over for Yosh and leading the class. Pat has been a part of the CFS community for many years. Most recently, he has been training […]

August Boot Camp Registration!

August Bootcamp! Mondays & Wednesdays, 6:30AM – 7:30AM Special Rate: $99/month! Keep your fitness routine going this summer with our August Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning […]

Oly Class – New Coach, New Night!

Oly Class: New Coach, New Night! Wednesdays at 7pm We are excited to announce that Oly Class is officially BACK this week! Pat Hopkins will be taking over for Yosh and leading the class. Pat has been a part of the CFS community for many years. Most recently, he has been training and competing with […]

Send IT!

Schedule Updates Sunday, 9/2 – No Endurance Class Monday, Labor Day, 9/3 –  All Levels Classes at 9AM & 10AM only. Goose will be here at 8AM hitting the WOD if anyone wants to come in for an early session. *There will be no bootcamp on Monday morning. All bootcampers are welcome to join in […]

Saturday 9/1 – OlyWOD

Warmup Clean & Jerk complex (Clean pull/ Clean/ Jerk) -5 sets; building across all sets Split Jerk 6×2 w/ a medium weight. Choose something you will not miss. Clean pulls (pause at mid thi/ pull from below knee x3) 5 sets; try and use a weight more than your max clean

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