It’s that time of year again where we test our fitness against those that we WOD with every day… The 4th annual CrossFit Southie In-House Throwdown will take place on Saturday, May 17th, so clear those calendars! This is a great opportunity for some friendly competition and lots of fun. We’ll have both scaled and […]
Benchmark Thursday’s continue on in full force! We do want our members to push themselves and set that bar high, but first and foremost we want you to be safe and injury-free. Today’s workout “Mary” contains a high volume of pull ups. If you are a newbie, please be aware of the dangers of rhabdomyolysis, […]
Calling all Paleo Challengers! This is your last chance to buy into the challenge. Money is due by Friday – $20, cash only. Please stop by the desk this week to pay if you have not already. Thanks! Schedule Update On Easter Sunday (4/20) we will be holding classes at 8am and 9am only. Yoga […]
A few weeks ago, we talked about decoding the screen on the erg (rower), and using the information there to make you a more efficient rower. Today, let’s talk about the damper setting and how that can impact your workout. The damper is the the lever on the side of the rower that moves up […]
After a long year of training and five hard weeks of Open workouts, we are psyched to announce that CrossFit Southie be representing at the Northeast Regional for the fourth year in a row! Team CrossFit Southie will be throwing down in the team competition, and our very own Tina-Mo will be competing against the […]
Strength Split Jerk 2-2-2-2-2 WOD 300m Farmers Carry (2,1.5) Then 3 Rounds 15 Shoulder to Overhead (95,65) 20 Box Jumps 300m Farmers Carry (2,1.5) Level 2- (1.5,1)(75,50) Level 1- (1,0.75)(65,35) At Home WOD Warm up with the World’s Greatest Stretch Accumulate 5 minutes at the bottom of your squat Rest As needed 4 Minute Plank […]
Warm Up 10 Pressing Snatch Balances 10 Drop Snatches 10 Overhead Squats 10 Snatches Snatch Max Out High Bar Back Squat 10-9-8-6-5-4-3-2-1 N: 8-6-5-4-3-2-1 at a challenging weight I: @ 60% of 1RM Back Squat E: @ 70% of 1RM Back Squat
2 Weeks from today we will be doing another Bring a Friend Day!! Saturday, April 26th: 9:30,10:30am, and 2pm. The workout will be partner style again. It’s still early on and you may be running out of tasty, varied meals for the Paleo Challenge. Below are recipes for Paleo Pancakes, Egg Muffins and Sweet Potato […]
Spring Classic 5K- Registration Still Open! Calling all CrossFit Southie runners… and beer drinkers! Have you signed up for the Spring Classic 5K yet? What are you waiting for?! We have put together a CrossFit Southie Team to run the race, and want you to join us! We will have our own post race tent […]
Paleo Challenge Points Clarification We’ve gotten a few questions about the rules of the “bonus” points, so hopefully this will help straighten things out for you. If you have any questions, please let us know! Fish Oil: Each day you take at least 2.5g of fish oil, +1 point Working Out: Each day you come […]