Category: CrossFit

Back To The Grind

Warm Up Tabata Rotating Movements High knees Air Squats Straight Leg Kicks Burps Burps Straight Leg kicks Air Squats High Knees Skill Ring Dip Muscle-up Strength E2MOM8 Front Squat 3 Reps (moderate weight- 75-80%) 3-1-0-0* *Slow negative 3-2-1 mississippi, 1 second pause, explode from the bottom Then EMOM5 1 Heavy Rep (85-90%), no pause WOD […]

Hero WOD – Abbate – Class at 9AM & 10AM Only & Oly Wednesday

Labor Day Schedule Update We will be running a reduced schedule today for Labor Day… Today – Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come in for an early session* *There will be no bootcamp on […]

You’re Killin Me Smalls

Mark – KB Around the Worlds Labor Day Schedule Update We will be running a reduced schedule this weekend for Labor Day… Today – Sunday – Normal Schedule Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come […]

Skills On Skills On Skills

Labor Day Schedule Update We will be running a reduced schedule this weekend for Labor Day… Today – Saturday – 1 box only – There will be Open gym from 6-8am -Classes at 8am, 9am, 10am, 11am &2pm. Mobility is cancelled. No babysitting.  The Introductory class will run as scheduled at Noon. Sunday – Normal […]

Labor Day Schedule & Southie Showdown Judges!

Labor Day Schedule Update We will be running a reduced schedule this weekend for Labor Day… Today Friday – Normal schedule until the evening.  At Night we will be adding a 3pm class and dropping the 7pm.  All levels classes will be in Green at 3pm, 4pm, 5pm & 6pm. Saturday – 1 box only […]

Free WOD Day Today!

Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening TODAY! […]

Build Me Up Buttercup

Warm-up 6:00 AMRAP 10 Single Arm Ring Row with Rotation (5 per side) 10 Single Arm Clean and Jerk (5 Per Side) 20 Lateral Up/Overs Strength EMOM10 1 Power Clean and Push-Jerk • First Rep should be at about 80%of your 1 RM. Climb from there WOD 12 Minute AMRAP 10 Box Jumps 10 SA […]

Free WOD Day This Thursday

Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Thursday is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening this […]

JT’s Little Bro On A Boat

Warm-up 5:00 Dynamic Drills -Start with low impact (Inchworms, Spider Crawl, Walking 4s) Pick up speed with High Knees, Butt Kickers, Burpee Broad Jumps, ect Then Bean Bag Shuttle Sprints Forwards then backwards Strength Back Rack Lunge 25’ x 5- Rack to rack – climb in weight WOD (20 minute cap) JT’s little bro on […]

On Sundays We WORK!

Weekly Strength/Benchmark Schedule – Click Here Warm-up 2 Rounds :40 Work/:20 Rest and Rotate -Moon To Sky -Heel Taps Up and Over Kettlebell -Single Arm Kettlebell Strict Press Right Arm -Single Arm KB Strict Press Left Arm -Jump Rope (Singles Round 1/Doubles Round 2) Strength EMOM10 Thruster- 1Rep WOD 15 Minute AMRAP 60 Double Unders […]