Click Here – for Weekly Benchmark/Strength Schedule – Plan Your Week Around YOUR Workouts! Warm-up 3 Rounds :30 Work/:30 Active Rest -Row Hard/Row Easy (increase pace on working intervals as you go along) 1:00 Rest and Rotate 3 Rounds :30 Work/:30 Active Rest -Burpees To Target/Pull Up Hang Strength E2MOM for 10:00 Bench Press- 3 […]
Upcoming Events Stay in the loop with our Upcoming Events page! We always have something in store for our amazing community and we want to make sure you’re all in the know! You can access our events page HERE. It’s updated regularly and you can always find the link on our Instagram Bio. Our annual […]
Warm-up 30s Work 30s Rest x3 then Rotate 1. Bike 2. Alternating Leg v-ups 3. Alternating Jumping Lunges Strength Back Rack Lunge 25ft x 6 WOD 30-20-10 Wallballs Toes to Bar Calorie Bike Ski sub- 35-25-15 Row Sub- 40-30-20 Ladies bike- 25-15-10 Toe2bar sub= 30-20-10 Medball sit-ups Level 1- 20-15-10 Reps Extra Work 12/8 Muscle […]
The wait is over for The Crossfit Games! Our very own Brian Campbell will be taking the big stage this Friday! We will post the viewing schedule as soon as it becomes available! These athletes go into the week with as little information as possible on the events and timing. They must be prepared for […]
Well wishes for Mishka! We’d like to extend The very best wishes to Mishka Murad – Pakistan’s National Champion. Mishka just recently came to Southie and we have seen her working hard, hours on end with a smile and amazing work ethic. She has a pretty incredible story, read on for how she came to […]
Warm-up 2 Rounds 15 Bandy Good-mornings 100m Jog 20 Banded Side Steps 100m Jog 30 High plank shoulder taps 100m Jog Mobility Hamstring Rolling on Box Banded Stretching Strength E2MOM12 Deadlift- 5 Reps @70-75%- Straight Sets WOD 12 Minute AMRAP 1 Rope Climb 10 Push-ups 10 Box Jumps (27,24) Level 2- (24/20), 10 ft climb […]
Warm-up Field Trip Out to the Running Path. Cone Drills. Mobility – Coach Instructed -Calves -Hamstrings -Quads WOD 1000m Row 21 Front Squats (155,105) 750m Row 15 Front Squats 500m Run 9 Front Squats Level 3- 135,95 Level 2 – 115,75 Level 1 – 95,45 ADV – 175, 120 Coaches Note – This is meant […]
Important Announcements There will be no Endurance Class today. Click Here – for Weekly Benchmark/Strength Schedule – Plan Your Week Around YOUR Workouts! Warm-up Coaches Choice Strength E2MOM 3 Push-presses WOD 3 Rounds 400m Run 15 Ring Dips 20 Pistols Level 2- 10 Ring Dips, 14 Pistols Level 1- Reverse Lunges At Home WOD 5 […]
Important Announcements There will be no Mobility class today and Endurance is cancelled for tomorrow. As many of you know, we lost one of our best friends back in November 2014 after a long, hard-fought battle against cancer. Pat Padgett was diagnosed with an aggressive form of mouth/throat cancer in June 2014, just a few […]
There will be no Mobility class this Saturday and Endurance is cancelled on Sunday Warm-up 45s work:15s Rotate 1. Single unders 2. Plank 3. Alternating feet 4. Hollow rocks 5. Double unders 6. Plank jacks Mobility Calves Accessory Ring Work 3×10 Challenging Ring Rows Ring Layouts WOD 800m Run 50 Double Unders 50 Sit-ups 600m […]