Whitey Bulger Throwback Video Strength Work up to a 1 RM Clean and Jerk WOD “Whitey Bulger” 5 Minutes to complete: 500m Row 20 Burpee Lateral Jumps AMRAP Squat Cleans (135/95) in the remaining time. Level 2 – 15 burpees (115/75) Level 1 – 10 burpees (95/55) Scores/Comments from Whitey Bulger on 9/4/14 Cooldown/Ca$hout 1000m […]
Strength Deadlift 2-2-2-2-2 Open WOD 14.1 10 Minute AMRAP 30 Double Unders 15 Power Snatches (75,55) – Video on how to cycle snatches faster Level 2 (65,45) Level 1 (55,35), 60 singles Ca$hout 3 Rounds 10 Side planks each side 10 Slow Supermans- 3 second hold
Save the Date! 2015 Southie Showdown: November 7th & 8th On November 7th and 8th, we will be hosting the 2015 Southie Showdown; an annual individual competition. The two-day competition is designed for new competitors, fire-breathers, and everyone in between. It is a last chance to compete hard in the crisp fall air before the […]
The CrossFit Southie coaching staff is excited to announce the newest member of our team, Sean Tully! His first day will be tomorrow, August 11th. Please give him a warm welcome during his first week! Sean’s love for fitness started when he was a Division 1 college tennis athlete and began lifting weights as part […]
Just a reminder that Sunday and Thursday night Endurance classes are cancelled going forward due to limited attendance. We will regroup in the Fall with a CFS 5k, more details to follow. Strength Work up to Max weight for the complex: 1 Push-jerk 1 Split-jerk WOD 12 Minute AMRAP 10 Toes to Bar 20 Sit-ups […]
Lap the Stone One time the Stone Skill Stones Heavy Sandbag Partner WOD 50 Object to Shoulder** 80 Box Jumps 110 Kettlebell Swings (2,1.5) 140 Calories on the Rower – Partition Reps Between Partners Level 2 (1.5,1) 40,60,80,100 Level 1 (1,0.75) 30,50,70,70 **During the skill session decide with your partner if you would like to […]
We want to wish the biggest congratulations to Leann and her husband Mike on the birth of their beautiful, healthy baby boy! Alexander Richard Melvin was born on August 3rd at 1:39AM, at 8 pounds 11 oz., 20 inches. We are so happy for the new parents and can’t wait to meet baby Alexander! Leann […]
Sunday and Thursday night Endurance classes are cancelled going forward due to limited attendance. We will regroup in the Fall with a CFS 5k, more details to follow. Have the itch to compete? – Check out these upcoming competitions held by Again Faster in their new Norwood facility. There is a barbell only comp and […]
Throwback of Goose showing us some tricks…the Rope Muscle Up! Reminder: Please wear leg protection for the rope climbs. Tape, long socks, shin sleeves, etc Remember, claim any items from the Lost & Found located in the Pain Cave in the back of Southie Green. Anything left over will be donated on Friday 8/7 Skill […]
Hi Guys! Many of you maybe wondering what happened to that other Goose at Southie the last few months? Some of you may/may not have noticed I was also not present on the Regionals Team this year as well. In addition to coaching part-time, and working out with the toasties this year- I had made […]