MANI-CURE?? Crossfit challenges us with large quantities of pull ups, climbing up ropes, sumo deadlift high pulling and repping out those toes –to-bars. These great movements can sometimes leave our hands battered and bruised with the occasional blister. There are ways to prevent hand injuries from occurring and also ways to take care of […]
*As a reminder, there will be no 730AM class or 4pm Open gym today. Friday there will be no 6am or 7am classes in Southie Green. L1/L2 members should attend the All Levels classes in Southie Orange. Also, no 7:30am or 4pm Open Gym on Monday. The Google calendar has been updated with all the […]
Strength Hang Squat Snatch 3-3-3-3-3 WOD 10 Minute 7 Hang Squat Snatches (95,65) 7 Burpees Level 2 (95, 55) Level 1 (65, 35) ADV (115,75)
Strength Push-press 5-5-5-5-5 WOD 12 Minute AMRAP 5 Deadlifts (275,185) 200m Sprint Level 2 (225,135) Level 1 (135, 95) ADV (315, 205) **Scale to whatever you find challenging and appropriate for this workout. We realize the levels are huge jumps in weight**
*Return of the OLY class tonight at 700pm with Coach Chuckles in Southie Green* Mobility Shoulder Thoracic Spine Skills Muscle-up Double Unders WOD 50 Double Unders 5 Muscle-ups 40 Double Unders 4 Muscle-ups 30 Double Unders 3 Muscle-ups 20 Double Unders 2 Muscle-up 10 Double Unders 1 Muscle-up 100 Double Unders Level 2- 1/2 the […]
Please remember that headquarters is hosting a certification in Southie Orange this weekend. There is absolutely no entering Southie Orange for any reason. Please bring adequete water, and if you need to change please use the individual bathroom in Southie Green. Yoga has been moved to 11am following the 10am All Levels class. Stay cool kids! Strength […]
*The CrossFit Games is next weekend. Since we have a crew of 17 heading out west including four coaches, we have made some small changes to the Thursday through Monday schedule. There will be no 7:30 am classes on Thursday the 28th and Monday the 1st. Also, the 6am and 7am classes Friday morning will […]
*We will be holding Saturday and Sunday classes in Southie Green. Southie Orange will be off limits as HQ is hosting a Coaches Prep course both days and can not be interupted. Amy and I will be helping with the setup for Coaches Prep so will not be able to participate in the 730 Advanced […]
We just received a fresh batch of t’s including the new green competition t’s with the white shammy’s. Get ’em while they’re spicy! Also, we’ve found a better scheduler for massage that allows you to choose the massage duration of your choice. Instead of only a 60 minute option, you can now choose a 30, […]
I am constantly on you guys about keeping a proper head position, especially during front squats and deadlifts. Please take the time to watch the featured mobility WOD. It gives a great explanation of the importance of keeping a neutral spine for safety and performance reasons. WOD 400m Run Then 3 Rounds of 20 Push-ups […]