WOD “Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wallballs Level 3 -4 Rounds Level 2- 4 Rounds, 20 Reps of each Level 1- 4 Rounds, 200m Run, 15 reps of each Conditioning Class Tabata Airdyne for Cals Rest 2 Minutes Tabata Burpees Rest 2 Minutes Tabata Row for Cals Rest 2 Minutes Tabata […]
http://youtu.be/YBMqKSuzExc A few of our members, Nick, Colin and Jess have combined forces to bring together the Rock and Run Boston on June 21st in Somerville . We would love to get a huge Southie contingency there to run the race and rock out along the way. Attached is the flyer with promo code “CFS” […]
Warm Up 2 Rounds w/ empty barbell: 10 Jumping Squats 10 Strict Press 10 Hang Muscle Snatch World’s Greatest Stretch 1. Mid Hang Muscle Snatch 3 @ 50%, 3 @ 55%, 3 @ 60%, 3 @ 65% 2. 1 Push Jerk + 1 Split Jerk 5 @ 75% 3. High Bar Back Squat 5 x 5 […]
Thanks for the great pics Lexi & Mel Thank you to everyone for all of your support at Regionals! We had a real solid squad this year with lots of positive vibes throughout the weekend! Each of us stepped up and gave our all and exceeded even our own expectations. Coach Amy dedicated all of […]
Strength Snatch (full squat) 2-2-2-1-1-1 Level 1-Power Snatch/OHS WOD 25-15-10 Toes to Bar Overhead Squats (95,65) Pistols Level 2- 20-15-10, (75,55) Level 1- 15-15-10, (65,35) Mobility Class Lower Body
Classes will be held today at 7 & 8am & 9am only. The gym will close for the day promptly at 10am so everyone can get to Canton to cheer on the Southie competitors at Regionals! Strength Front Squat 3-3-2-2-1-1 WOD 12 Minute AMRAP 5 Hang Squat Cleans (95,65) 6 Thrusters 7 Burpee Pull-ups L2- […]
In an effort to allow everyone to get down to Canton this weekend, we’ll be running a reduced schedule for the weekend. Take a look at the schedule updates here: Friday – All Levels Classes in Southie Green @ 5:30, 6:30, 7:30, 11AM, Noon, 4, 5, 6, 7pm. There will be no classes in Orange […]
If you are going to run your first marathon, why not run the Great Wall of China Marathon. That’s what our very own Jenna Barresi recently accomplised! Congrats Jenna! The other day I was coaching a class when an athlete failed a rep on a strength set, dropped the weight, and grabbed his back. I […]
Regionals are THIS weekend! We are very proud and excited to be sending 7 athletes to Regionals this year. They have been training hard all year long so that they can represent all of us on the big stage, so now it is our turn to support them. Walking out onto the competition floor can be […]