Nano 9 Try-On Join us this Wednesday morning for another Nano 9 Try-On & Raffle Event! Reebok will be in the house again for the opportunity to test out their latest & greatest Nano. Your “try-on” will automatically enter you into a raffle with some awesome prizes!! Each class will have the opportunity to win […]
Warm Up 2 Rounds :30 on/:10 off Burpees Good Mornings Step Ups Hang Muscle Snatch Burpee Step Up & Over Overhead Squat Strength EMOM14 Odd- 3 Deadlifts Even- 3 Seated Box Jumps- add weight if able WOD 15-12-9 Snatch (135,95) Burpee Box Jump Over Level 2- (115,75) Level 1 – (95,65) Extra Work “Ringer 1” […]
The wall ball shot is a classic CrossFit movement that combines the front squat and overhead press into one highly functional and useful exercise. Anyone who has ever done the workout “Karen” (150 wallball for time) knows how much endurance, both cardiovascular and muscular, is required to do high reps of wall ball in any […]
Click Here – for Weekly Benchmark/Strength Schedule – Plan Your Week Around YOUR Workouts! Warm-up 2 Rounds :40 Work/:20 Rest & Rotate -Bike -Pull Up Hang (Round 2 pull up with 5-7 second negative) -Heavy Russian Swing -Moon To Sky Strength Weighted Pull-up 5-4-3-2-1 Scale- Controlled Negative. Add some weight for the lesser reps for […]
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. Warm-up In 4 minutes Run 1 Loop AMRAP Burpees […]
The Showdown is Coming… We’re excited to announce that our 9th annual Southie Showdown will be held on September 21st & 22nd! This is a two-day individual competition designed to challenge first-time competitors, fire-breathers and everyone in between. We have three divisions – Advanced, Rx, & Intermediate and expect over 250 athletes to compete! With […]
Warm-up 2 Rounds 1:00 Work/:20 Rest and Rotate -Wall Sit -Lateral Up/Overs -BB Roll Out Strength E2MOM12 Front Squat 2 Reps 5 Second Controlled Negative. Explode quickly out of the bottom WOD 2 Rounds 20 Thrusters (95,65) 30 Box Jumps 20 Wallballs (30,20) Rest 2 Minutes Level 2- 75,50, 20,14 Level 1- 65, 35, 14,10 […]
Southie Showdown Registration Calling all competitors! Registration for The Southie Showdown will OPEN TODAY AT NOON and you don’t want to miss it! The Showdown typically fills up within 48HRS, so don’t sleep on this. You’ll have two days of individual competition and 5 guaranteed workouts. As well as a final for top ADV and […]
Warm Up 400M Run Then 2 Rounds with KB -10 One Arm Alternating Swing -10 Windmill (5 Per Side) -10 Halo in each direction -10 Goblet Squat with 2 Second Pause -10 Arm Bar Stretch (5 Per Side) Skill Turkish get-up 2x 5 each side Increase weight 2nd round if able WOD 20 Kettlebell Swings […]
July Member Achievements! Another month of hard work and some great achievements being earned in the gym! Scroll down to see your PR board for July and our updated “Kelly” leaderboard. Keep up the great work everyone and if we missed a PR please let us know! Warm-up 45 seconds work/:15 Rest – Jump Rope […]