Warm Up: 2 Rounds: 7 Snatch Grip Presses 7 Snatch Grip Push Presses 14 Overhead Squats 7 Sots Presses 7 Squat Snatches Experienced: Add weight round two Skill: Novice: Overhead Squat 5×5 Intermediate: Snatch Balance 5×3 Experienced: Drop Snatch 3×3, Heaving Snatch Balance 5×3-Use Blocks Lift: Squat Snatch Novice: 10×3 @ 60% Intermediate: Work up […]
We are pleased to announce our newest member of the month, Brad Blake! If you’ve ever been to the 6AM class, he’s the guy warming up while eating a banana. He’s always got a smile on his face, chatting with other members, and giving his best at every movement or WOD that comes his way. […]
Calling all Whole 30ers! We’re only on day two, but your sugar cravings may have already kicked in. Looking for some moral support, and a place to share recipes with fellow participants? Head on over to the CrossFit Southie Whole 30 Support Group on Facebook to communicate with one another. Use this page to share […]
Saturday 1/25/14: Clean & Jerk Warm Up: 2x Through 10 Front Squats 10 Muscle Cleans 10 Tall Cleans 10 Push-jerks 10 Split Jerks Skill: 3 Position Clean (High, Mid, Floor) 5×1 Novice: Power Position- Between sets practice Split Jerk Intermediate: 65% of 1RM- Between sets practice Split Jerk Experienced: 75-80% of 1RM. Rest 90s between […]
As I’m sure you’ve heard by now, the official 2014 CrossFit Games season kicks off with the Open on February 27, with the first day of registration being tomorrow January 15th. The Open is the first step in competition for anyone hoping to qualify for Regionals and eventually move on to the CrossFit Games. BUT, […]
With the New Year in full swing, are you looking to give Paleo a try? Or maybe revamp your diet a bit? CrossFit H20 in Medford, MA is giving local CrossFitters an opportunity to learn about Paleo from one of the experts, Chris Kresser. In his new book Your Personal Paleo Code, Kresser discusses the […]
Are you bummed that you didn’t make it to LA this summer to see your favorite CrossFit Games athletes throw down live and in person? Not to worry… many of them are coming to the Northeast, and will be competing against some of CrossFit Southie’s very own athletes! CrossFit New England is hosting their second […]
The rumors are true… a dedicated olympic weightlifting program is coming to CrossFit Southie! If you’re looking to improve your technique and increase your max lifts in the snatch and clean & jerk, this class will be an excellent addition to your weekly routine. The program will kick off on Wednesday, January 15th at 7pm. […]
Strength Power Clean 3-3-3-3-3 WOD In 12 minutes complete 6 Rounds 10 Push-ups 12 Kettlebell Swings (1.5,1) 15 Sit-ups then AMRAP Power Cleans (155,105) Level 3 (135,95) Level 2 (115,75), (1,0.75) Level 1 (95,45), (0.75,0.5)
Attention Crossfit Southie Networkers!!! Mark your calendars for the next Crossfit Southie Networking event: Thursday January 16 @ Stephi’s in Southie from 6:00 to 9:00 PM There will be a raffle for 2 Tickets to Celtics game 1/29 against the 76ers!!! Come out for a casual night of networking with Southie Gym members. If […]