We are pleased to announce our newest member of the month, Brad Blake! If you’ve ever been to the 6AM class, he’s the guy warming up while eating a banana. He’s always got a smile on his face, chatting with other members, and giving his best at every movement or WOD that comes his way. […]
Skill Rope Climbs Strength Push-press 3-3-3-3-3 WOD 4 Rounds 14 Burpees 1 Rope Climb 14 Pistols 1 Rope Climb
We have some new babies! Congrats to Elizabeth and Nick D’Ascenseo for welcoming little miss Grace to the world this week. Grace is in the top 2 pictures. Congrats as well to Sammy for the birth of his baby boy this week (Bottom left). Many of you have asked how Little Lebo is doing, and […]
Want to take your CrossFitting to a whole new level? With the recent expansion, we have ordered lots of new equipment. Out with the old and in with the new! We would like to extend the invitation to our members to purchase a 24″ or 20″ box. We have about 10 of each size available […]
Depending on who you ask it has been determined that Rome was established in 753 B.C., the Roman Empire reached its peak at 117 A.D. and still continues to be developed in 2014. It took thousands of years to create such a magnificent place. It is understood that individual buildings went up slowly over time. […]
On January 12th, 2014 Kevin Ogar’s life changed forever. He suffered a traumatic injury to his spinal cord as a result of a “freak accident” while competing at an event in Orange County, California. At this time, Kevin has no movement below the waist and will be faced with numerous surgeries and a long road […]
Calling all Whole 30ers! We’re only on day two, but your sugar cravings may have already kicked in. Looking for some moral support, and a place to share recipes with fellow participants? Head on over to the CrossFit Southie Whole 30 Support Group on Facebook to communicate with one another. Use this page to share […]
Today is the start of the Whole 30 Challenge! I am super excited for each one of you that decided to embark on this venture to overcome those poor eating habits. This is going to be an amazing journey. Don’t forget preparation is the key to successfully complete this program. Just a friendly reminder that […]
WOD Tabata Gas Tank 1. Row 2. Burpees 3. Pull-ups 4. Kettlebell Swings (1.5,1) 5. Double Unders The tabata protocol calls for 8 sets of 20s work:10s rest. There will be a 1 minute rest between each tabata. Your score is the sum of the lowest set of each tabata. Level 2- (1,0.75) Level 1 […]
CrossFit Opens The Crossfit Open is the first round of the CrossFit Games and consists of 1 workout each week over the course of 5 weeks. In the coming month and a half we will be re-testing Open workouts from previous years to prepare and get in the Open spirit. Some days we will even […]