Congratulations First Responders!


fr2 The 8th Annual First Responders Challenge hosted by Cynergy Crossfit has concluded! Crossfit Southie had 2 teams representing in a 4 week tournament that ended with the final event taking place at Bay State Crossfit. The Shamrockers 2 consisting of Jenn, Kristin, Brian, Mike and Will shared some memorable highlights and big time performances from all the athletes. The Shamrockers 1 consisting of Chris, James, Shane, and Mike were able take 3rd overall without the contributions from Joe Masley and Mike Jones (prior commitment, injury).IMG_9482

These individuals are not just great athletes, amazing members of our community but outstanding citizens outside of the gym. They are firefighters, police officers, corrections officers, active military, FBI agents, etc who are sworn to protect and serve YOU. Every day they put their life on the line allowing you to enjoy your freedom. Next time you see them please extend your gratitude by saying thank you for all that they do!

To see all of the photos from the 2015 First Responders Challenge click here!!

Day 18 of the Nutritional Challenge please log HERE.

pull upsFree Gymnastics Seminar here at Crossfit Southie this Saturday!
Just a friendly reminder that we will be hosting our Gymnastic seminar this weekend so if you are thinking about doing it sign up today! This mini seminar will give you the opportunity to work on your pullups, double unders, and handstand holds/walks! Crossfit Southie will be hosting an hour and a half seminar dedicated solely to the skills required to master and perfect those pullups, handstands and rope work. To give you a brief inside scoop the pullup portion of the seminar will cover an explanation of the kip, basic kipping drills, how to utilize the bands in a workout, linking together multiple reps, and butterfly pullups for more advanced athletes. We will break it down in a similar fashion for the other two skills as well. Groups will be broken up according to skill level so that athletes will gain the most from the session.  Don’t hesitate to sign up, there is always something that could use a little more improvement to become more proficient athlete. This seminar is free for CFS members and open to CrossFit athletes outside of the Southie community for $20, so convince some friends to join you! Click HERE to sign up!

Date: Saturday, February 14th
Time: 11:30-1 pm
Location: Southie Green
Cost: Free to CFS members!
What to bring: your own jump-rope if you have one and a willingness to learn!

Front Squat

4 Rounds
8 Squat Cleans (155,105)
10 Ring Dips
12 KettleBell Swings (2,1.5)

Level 3 (135,95); (1.5, 1)
Level 2- (115,80); (1, 0.75)
Level 1- (95,55); (0.75, 0.5)