Oct 10th, 2015

Category: CrossFit


Saturday 9:30 & 10:30am classes will be held in Southie Orange moving forward and 8,9,10 & 11am will be held in Southie Green.

YOGA & Columbus Day Schedule
Yoga is cancelled for tomorrow due to the long weekend but will resume next Sunday and is FREE with membership (doesn’t count towards your weekly total), every Sunday from 10-11am. 

This Monday the 12th, Columbus Day, we will be running a reduced schedule with All Levels Classes at 530,630,730,9,11,12,4,5,6 & 7pm.  The gym will be open all day if you want to come in at a non class hour for Open Gym.

Please join us in wishing a big congratulations and good luck to Jenn Penton as she takes on a new challenge, joining the Massachusetts State Police Academy. Jenn has been a member of CrossFit Southie for the past three years, and her progress has been amazing. We have watched her work toward this goal for months now – putting in long training hours, focusing on her diet, doing double sessions – so we know she is more than ready. As Jenn says, law enforcement is built on team work & coming together as one to support the mission, leaving egos and opinions as the door, so a team workout for today is appropriate. Get in here and crush it today, and be sure to give Jenn a high five when you see her before she takes off for the academy.

Jenn would also like to invite everyone to a her going away party tomorrow (Sunday) afternoon. Meet at Lincoln in Southie at 2pm for some football, fun, and goodbye drinks. Best of luck, JP! We’ll miss you!

Reminder: Via Prive will  be here today! Were you jealous of the cool swag the Regional team was wearing last spring? No worries – your chance to grab some is finally here! Via Prive will be here during the morning classes selling custom CrossFit Southie gear! Stop by between 8am – noon to check out their selection and pick up some Southie swag!

Sled pushes

Team WOD
Run 1 Miles as a team
Then Partition The Following Reps (2 athletes can work at a time)
60 Strict Pull-ups
90 Push-ups
120 Sit-ups
150 Air Squats
Once complete jog with your plate to the 200m line and complete six 50m sled pushes each (45,25)

Once complete run the long way in carrying the plate from the sled.

Level 2- 40 Strict Pull-ups, 60 push-ups, 90 sit-ups, 120 air squats
Level 1- 800m Run, 40 Ring Rows, 50 Push-ups, 60 Sit-ups, 70 Air Squats


  1. Paul 10/10/2015 at 5:05 pm

    28:00 with Mike and Chris, sled pushes suck but better than the assault bike