Benchmark: “Nancy”

#TBT - Ashley - Summer Sleddin'
#TBT – Ashley – Summer Sleddin’

Russian Weightlifting Classes

We have changed the Russian Weightlifting classes open to intermediate to advanced weightlifters with Nikita on Tuesday & Thursday to 1:00PM.  Saturday’s will remain at 9:30am.  We are also open to suggestions for other times, if  they work better for the majority.

There are also advanced weightlifting classes available for stronger, consistent weightlifters at 7:30-9 Monday, Tuesday, Wednesday & Thursday.  These classes require membership and requirements must be made before entering.  Please contact us if you are interested.

Weightlifting classes will have their own dedicated platform space in the back of Southie Green.

Non CrossFit Southie Members pay $25 per drop in, CFS members $20

For more info click here.

5 Rounds
400m Run/500m Row (rain option)
15 Overhead Squats (95,65)

Level 2- (75,50)
Level 1 – (65,35)

3 Rounds
30 Hollow Rocks
45 Bicycle abs
60 second plank

Conditioning Class: WOD
Row for distance
Every 250m, complete 5 burpees up and over rower

Conditioning Class: Core
25 Weighted Glute Bridges
25 Weighted Sit ups
25 Weighted Glute Bridges
25 Supermans
25 Weighted Glute Bridges