Warm Up 3 Rounds 5 Cleans 5 Front Squats 5 Jerk Balances 5 Jerks *Each round should be unbroken. Add weight after each round if able. Clean & Jerk 2×3 @ 60, 65, 70, 75, 80% Tempo Snatch Pull 5×3 @ 80-100 of Max Snatch
Drumroll please… We’re excited to announce the first workout of the 2014 In-House Throwdown! This one may look familiar to some of you. Time to see how much you have improved! Still not signed up for the Throwdown? It’s not too late! Click here to get registered to compete or volunteer/judge. Event 1: Intro WOD 7 Minute AMRAP 5 […]
I am going to play off of Haley’s “I’m never going to be able to do that” post and Alec’s “Grease that Groove” post. First off, Haley and Alec, great posts; and Rob, you look like a different man. Well done! Now, what I wanted to talk to everyone about today are the benefits to […]
Strength Power Snatch 2-2-2-2-2 WOD 12 Minute AMRAP 15 Box Jumps (24,20) 8 Hang Power Snatches (115,75) Level 2- (95,65) Level 1- (75,45) Ca$hout 1000m Row At Home WOD: 2 Rounds Max Air Squats in 3 Minutes Max Sit Ups in 3 Minutes Rest 1 minute *Complete 1 burpee for every 1 rep you were […]
Skill Tire Flip WOD 200m Sprint 21 Thrusters (95,65) 200m Sprint 21 Pull-ups 400m Sprint 15 Thrusters 400m Sprint 15 Pull-ups 600m Sprint 9 Thrusters 600m Sprint 9 Pull-ups Level 2- (75,50) Level 1- (65,35)
We know it’s tough to commit to things with the warmer weather here, however, we want you to strongly consider signing up to compete in the In House Throwdown here at Crossfit Southie next month. This is our 4th annual In House Competition and we plan on making it the best yet! The more we […]
Just a friendly reminder for those of you who do not frequent the front desk: we offer lots of goodies for all your pre and post workout needs. We carry now Kill Cliff “Tasty” Recovery Drink, four different kinds of Rx bars, Fuel for Fire fruit & protein packs along with individual serving size protein […]
Calling all Paleo Challengers! We’re about half-way through the challenge, and hopefully you’re holding strong. Maybe you’re starting to miss your sweets, or maybe you are starting to lose faith in the challenge altogether. I’d like to share a story with you from one of our members and winner of our last paleo challenge, Mel. […]
Custom Fit Meals will be hosting a FREE nutrition lecture on eating healthy and eating for performance TONIGHT in Southie Green tonight at 7pm. Come on by! Have you signed up for the In-House Throwdown yet? What are you waiting for?! We’ve got a fun Saturday planned for you with 3 WODs, beers and a […]
Custom Fit Meals will be hosting a FREE nutrition lecture on eating healthy and eating for performance Tuesday night in Southie Green at 7pm. Come on by! “Your belief determines your action and your action determines your results. But first you have to believe.” – Mark Victor I try pretty hard to limit the things […]