Congrats to all the Southie kids that conquered the Tough Mudder this past weekend. You guys are all badass:) Strength Jerk 3-3-3-3-3 WOD 5 Rounds 15 Burpee Lateral Jumps (Over bar) 10 Alternating lunges with an overhead lockout (95/65) Level 2 (75/45) Level 1 (45/25) CrossFit Endurance Row technique Concept2: 4x( 200m +300m+ 500m) Rest […]
At CF Southie we have developed a strong community in a very short period of time. Jason has been a very involved member of our community and has asked if we would like to be involved in a project. I realize most people are working from 2:30 to 4:30 on Friday, but if you aren’t […]
This one goes out to all the hard working Moms out there: Emily, Sara, Mel, Porta, Foley, Jen, Cindy, the soon to be moms Jess and Kimmy and any other Mamas that I missed. It says a lot to work, take care of children, and then make time to come in here and WOD it out. […]
There will be a 730am competitors class today (“Hammer”) and the 11am Saturday class is back in action. 9,10,11am classes will be in Southie Green today. Yoga will be held in Southie Orange. *Important* – We are making a few changes to the schedule. Open gym attendance has been scarce so we are going to […]
Strength OHS 5-3-2-1-1 If you can do Overhead Squats at body weight, 1 set of max reps at body weight L2/L1 – work the OHS as a skill. You do not need to work up to a 1rm, just get comfortable with the movement. WOD 5 Rounds for time of: 400 meter run 15 Overhead […]
Yes it’s true. Ali is moving to Colorado on Monday. Ali has been a a valued trainer here at Southie, and an admirable athlete. We will miss her dearly and wish her the best. Please join us this Saturday the 7th at Local 149 at 8:30pm to send her off with some non-paleo beverages. Ali, […]
We just want to take a moment to congratulate everyone who participated in the CrossFit Opens. The six/seven week process was grueling to say the least. We are extremely proud of the dedication and heart of each and everyone of you. Almost all of you were new to competition and most of you have been […]
FOOD AS FUEL (quick tips) EAT – meat and vegetables, nuts and seeds, some fruit, little starch and no sugar in 4-6 meals per day. EAT – enough to support exercise but not body fat. MAINTAIN – blood sugar levels. Avoid energy and sugar highs and lows. DRINK – 50-60% of your bodyweight in ounces […]
“Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.”– Greg Glassman, founder of CrossFit Mobility Hamstring/Calf Lacrosse ball and Box WOD “Wittman” Seven rounds of: 15 Kettlebell swings (1.5/1) 15Power cleans (95/65) 15 Box jumps (24″ /20) L2 5 rounds (1.5/1), (75/55), […]
Mobility Upper Body/ Overhead / Thoracic Strength Snatch Balance 2,2,2,2,2 WOD AMRAP 10 of 10 Squat Snatch (95,65) 15 Hand Release Push Ups L2/L1 Overhead Squat/Squat Snatch (technique based) 3,3,3,3,3 AMRAP 10 of 7 Overhead Squats/Squat Snatch (65/45) (55/35) 10 Hand Release Push Ups