Category: CrossFit

Push Pull

Warm-up 500m Row Then 2 Rounds 10 Bandy Side Steps Each Direction 10 Bandy Good Mornings 10 Bandy Press Strength E3MOM15 5 Front Squats WOD 500m Row 21 Shoulder to Overhead 135|95 500m Row 15 Shoulder to Overhead 500m Row 9 Shoulder to Overhead Level 2- 115|75 Level 1- 95|55 ADV – 155|105 Extra Work […]

That’s Snatchtastic!

Warm Up Partner Up! P1- 12|10 Calorie Bike P2- Cuban Press Switch P1- 12|10 Calorie Bike P2- 90/90 External Rotation Switch P1- 12|10 Calorie Bike P2- Inchworms w/ 5 scap push ups Strength EMOM10 1 Power Snatch – Climb in weight as able WOD 10 Minute AMRAP 12|10 Calorie Bike (18|15 Schwinn|C2 Bike) 10 Single […]

3 Mins on: 1 Min off – No Babysitting and No Mobility today

Schedule Update: There is no babysitting and no mobility class today.  Both will return next Saturday. We apologize for any inconvenience! Warm-up In 3 minutes Run 1 Loop -Rest :30- In 3 Minutes 50 Double Unders or 100 Singles 5 Inchworms w/ ascending push ups AMRAP Jumping Squats Hit some calf & hamstring stretching Go […]

Fourteens

Saturday Schedule Update: There will be no babysitting and no mobility class this Satrurday (2/29). We apologize for the inconvenience! Warm-up 6:00 AMRAP 50’ Bear Crawl 10 Hanging Hip Touches 50’ Med Ball Death March 5 Strict Pull-Ups or 10 Ring Row Strength E2MOM12 Deadlift- 2 Reps WOD 14 Minute AMRAP 14 Pull-ups 14 Shoulder […]

Free WOD Day!

Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening TODAY! […]

Strong & Capable

Saturday Schedule Update: There will be no babysitting and no mobility class this Satrurday (2/29). We apologize for the inconvenience! Warm-up 1:00 Work/:15 Rest and Rotate 1. Burpee 2. Front Squat 3. Burpee Step Up 4. Tall Clean 5. Burpee Box Jump Mobility Banded Hamstring Stretching Banded Shoulder Stretching Strength EMOM5 2 Clean and Jerks- […]

Monkey in the Middle

Saturday Schedule Update: There will be no babysitting and no mobility class this Satrurday (2/29). We apologize for the inconvenience! Warm-up :40 Work/:20 Rest and Rotate -Jump Rope -L-Sit Flutter Kicks* -Jump Rope -DB Goblet Box Squats -Jump Rope -L- Ups on pull-up rig* *Underhand hang grip option is slightly easier, flutter kicks can also […]

Girls Gone Wild Team Relay….Take 2!

Girls Gone Wild Take 2 – Friday March 13th from 6-8PM Join us for another great night dedicated to a few of our Crossfit Girl Benchmarks! Athletes will be on Co-Ed Teams of 5 including scaled, intermediate and RX athletes! Girls Gone Wild will be run in a relay style! Each athlete will perform one […]

Essence of Effort

Weekly Benchmark/Strength Schedule – Click Here Warm Up 1:00 on/:15 off 1. Bike 2. Bandy Pull Aparts 3. Bike 4. Inchworms w/ 5 Scap Push Ups at the bottom 5. Bike 6. Max Ring Support Strength E3MOM15 Bench Press 5 Reps WOD 40/30 Calorie Bike 50 Push-ups 30/20 Calorie Bike 25 Ring Dips Level 2- […]

Member Spotlight – Matt Coolidge!

Member Spotlight – Coolidge! We’re so excited to have our longtime member Coolidge in The Member Spotlight! He has been such a big part of the community over the years. Coolidge is always there to lend a hand. He was a great help to us at The Southie Showdown as an all star judge and […]

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