Have you ever wandered into the far back of Southie Green and seen the Leaderboard with different workouts, names, and numbers listed on it? Maybe you’ve marveled at some of the scores you see up there. Maybe you’ve wondered how you could get your name up on that board, too. Or maybe you’ve just wondered […]
We are very excited to announce our newest members of the month: Jenna Lamy and Mike “Brownie” Brown (aka, everybody’s favorite bugs)! Jenna and Mike joined CrossFit Southie in March of 2013. They dove head-first into CrossFit and haven’t looked back. They both have made tremendous progress in just one year as athletes, and they […]
By now, you’ve probably seen the flyers posted around the gym or seen some of the updates come across the blog: the next Paleo Challenge is almost here! In short, the Paleo diet encourage us to eat like a caveman… eat real food. During the 6 week challenge, your goal is to consume only meat […]
Just a reminder: All 14.4 scores must be submitted to the Games site by 8pm tonight (Monday). No exceptions! Get those scores in… we’ll see you on the Leaderboard! Our latest Whole 30 Challenge is complete, and we’ve got some winners to announce! For those who are unfamiliar, the Whole 30 is essentially an extremely […]
WOD 4 Rounds 500m row 400m run 60 Double Unders 6 Wall Climbs Level 2-350 row, 300m run, 30 Double Unders, 4 Wall Climbs Level 1- 3 Rounds, 250m row, 200m run,60 Singles, 10 Hand Release Push-ups
Yoga will be *canceled* this Sunday as Tamara is on vacation. Even though it’s Open season, we are kickin’ butt, takin names and reppin’ new PRs every week. Here are a few of the recent achievements through February that have taken place. Great job athletes, keep up the hard work. If we missed anyone please post to […]
WOD for Gilly Tomorrow is the WOD for Gilly at the BPD. It is scheduled for 10am, but if anyone would like to go later in the day, Jenn Penton and Jason Thorton are going at 4:30pm. If you are interested in doing the WOD after work, please email Jenn: [email protected] so that she can give […]
Warm Up 5 Snatch Pulls 10 Power Snatches 15 Overhead Squats 10 Squat Snatches 5 Snatch Pulls Lift Power Snatch + Snatch N: 5 x 50%, 2 x @ 60% I: 2 x 50%, 3 x 60%, 2 x 70% E: 2 x 60%, 3 x 70%, 2 x 80% Strength Snatch Pull 3 x […]
Warm Up 10 Snatch Grip Presses 10 Pressing Snatch Balances 10 Overhead Squats 10 Heaving Snatch Balances 10 Snatches Lift Find 1 Rep Max Snatch for the Day Then… 5×1 Snatch N: 65% of 1RM I: 75% of 1RM E: 90% of 1RM Strength N: Overhead Squat 5 x 5 I: Heaving Snatch Balance 5 […]
Bring a Friend Day Today Grab a buddy and bring them to the 9:30, 10:30 or 2pm class! Be sure to show up a little early so they can fill out a waiver. WOD Run 1 mile 5 Rounds 7 Thrusters (135,95) 14 Burpee Lateral Jumps Run 1 mile Level 3- (115,80) Level 2- (95,65) […]