On Saturday, July 13th the we will be doing this memorial WOD to help benefit the victims of the devestating tornado back in May. Since classes will be following a normal schedule you do not need to register for the event, but if you are willing to give a $10.00 donation or purchase a shirt, it […]
Strength High Bar Box Squat 3-3-3-3-3 WOD 21-15-9 Power Snatch (115,75) Thruster Level 2 (95,65) Level 1 (65,45)
Mobility PVC Pipe – Rx Foam Roller – scaled Skill Rowing Technique Handstand Hold Handstand Push-ups WOD 1 Row 2000m for time Rest 10 minutes WOD 2 5 Rounds 10 Handstand Push-ups 15 Toes to Bar
Congrats to Andrea Cooke for coming in FIRST place at the Garage Games event at CrossFit Homebase this past weekend. Andrea snagged the spot last minute from Meg Murphy and went on to dominate. to view the weekend’s results click here. There are quite a few Southie peeps competing in this weekend’s competiton over at […]
We have had a ton of achievements recently. Please give a fist pound to these members who did something awesome. If we left you off the list please post to comments so we can all recognize what you’ve done, be proud! Achievements Jose – Toes to Bar Cindy- Toes to Bar Gwen – Toes to […]
Strength Overhead Squat 3-3-3-3-3 WOD 21-18-15-12-9-6-3 Sumo deadlift high-pull (75,55) Push Press Level 2 (65,45) Level 1 (45,35)
**There is a ton of winter clothing in our lost in found bins near the jump ropes in Southie Green. Please check for anything you may have left behind. Whatever is left over will go to Good Will by Monday 6/17** Skills Rope Climb Midline Stability WOD 20 minute AMRAP 10 Burpees 1 Rope Climb […]
**There is a ton of winter clothing in our lost in found bins near the jump ropes in Southie Green. Please check for anything you may have left behind. Whatever is left over will go to Good Will by Monday 6/17** Warm Up 10 minute Mystery Deck of Cards – Diamond = push ups – […]
Where has Coach Emily Porter been? We’ll in Haiti of course. She is spending the summer there learning medicine. Follow along with her experiences in and outside of the third world hospital in her blog…emilylydiablog.blogspot.com CFS SUMMER ENDURANCE PROGRAM WITH BROGAN Whether you’re a new athlete to the box here at Southie or […]
Strength Front Squat 3-3-3-1-1-1 WOD “Nasty Girls” 3 Rounds 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans (135, 95) Level 2-14 C2B Pull-ups, (115/75) Level 1- 10 C2B pull-ups,(95/45)