Strength Weighted Pull-up 3-3-3-1-1-1 -Between sets complete 20 abmat sit-ups WOD 3 Rounds 800m Run 12 KB Lunges 14 Kettbell Swings (2,1.5) Rest exactly 1 Minute Level 2 (1.5,1) Level 1 (1,0.75) At Home WOD Complete 150 Sit ups Every minute complete 5 Burpees
Scott Dean, co-owner of Custom Fit Meals will be here today during the early morning and night classes to conduct a FREE Meal Tasting. Be sure to come out and sample some of their meals and have your nutritional questions answered. FMS Fran, Fight Gone Bad, One rep max lifts: these are our CrossFit benchmarks […]
We are excited to announce a new partnership with Custom Fit Meals! Our partnership provides our members and community with a convenient and affordable way to eat healthy. Here’s what you need to know about Custom Fit Meals. How it Works. CFM will prepare and deliver FRESH, healthy meals to our facility for you to […]
Just a friendly reminder that the PULLUP SEMINAR is this Saturday afternoon from 11:30-12:30. Please sign up HERE if interested! We look forward to helping you get your kip on! Strength Power Snatch 3-3-3-3-3 WOD 5 Rounds Every 2 Minutes Complete 200m Run Then AMRAP Power Snatches (75,55) Rest 1 Minute Level 2- (65,45) Level […]
Warm Up 2 Rounds: 5 Snatch Pull 5 Snatch Then 2 Rounds: 5 Front Squat 5 Clean 5 Split Jerk 2 Minutes shoulder/lat mobility with lacrosse ball :90 quad stretch against wall each side 1. Snatch 3 x 1 @ 80% 2. Clean & Jerk 3 x 1 @ 75% 3. Front Squat 5 x […]
Congratulations Nat & Corey! Join us in congratulation Natalie & Corey Johnson on the birth of their son! Ian Christopher was born on June 10, weighing in at 3.7 pounds. Baby and mom are both healthy and doing great! Ian is currently warm and comfortable in the NICU and is getting bigger and stronger every […]
Why do you want to become fit? Why do you wake up early or show up after a long day at work, lace up those nanos, and enter into a grueling WOD that’s sure to leave you gasping for breath and drenched in sweat? Some people might think we’re a little (or a lot) crazy […]
Listen up closely! We’re “updating” the fitness levels here at CrossFit Southie! If you read carefully under the CrossFit Southie logo, you will see four words: Patience. Progress. Perseverance. Performance. Here at Southie, we generally break down the WOD into L1/L2/Rx/BT. Each fitness level will be assigned one of these meaningful words along with a […]
Drumroll, please… our Paleo Challenge winners have been decided! First and foremost, we’d like to give a big shoutout and congratulations to everyone who took on the challenge. We know that for some of you, this was a drastic dietary and lifestyle change… definitely not an easy task! Even if you are not named an […]
Strength Push-press 2-2-2-2-2 WOD 20 Shoulder to Overhead (135,95) Row 300m 16 Shoulder to Overhead Row 300m 12 Shoulder to Overhead Row 300m 8 Shoulder to Overhead Row 300m 4 Shoulder to Overhead Row 300m Level 3 (115,75) Level 2 (95,65) Level 1 (65,45) At Home WOD Continuously running clock… 5 Minutes Max Distance Run […]