Please join us this weekend to celebrate surpassing the 100 member milestone and the holiday season. Appetizers will be circulating from 8-10pm, but the party will go all night. Cocktail attire is strongly encouraged, but not mandatory. We have 60+ confirmed guests so far, you don’t want to miss out. Strength Deadlift 5-5-3-1-1-1-1 WOD 5 […]
My biggest pet peeve is ugly push-ups. We are going to start taking away reps if your push-ups are done incorrectly. Your chest must make contact with the floor. If you aren’t maintaining a tight plank position you are missing the core componant, which in the long wrong will never get you ahead. We allow […]
Yes, it had to be done… a 2k row. When done at a full effort it is one of the hardest WODs you will ever suffer through. Don’t chicken out. Strength Back Squat 3-3-3-3-3 WOD 2k Row Rest 8 mins Tabata sit-ups
2011 is your year. Now that you have the whole workout thing figured out, let’s take it the next step and focus on diet. If you want to lose body fat, become stronger, faster, lower your cholesterol, lower your blood pressure, and look better than you ever have, get your butt to the nutrition lecture […]
CrossFit Southie will be hosting a Level 1 certification on Febuary 19 & 20th. The Level 1 Trainer Course introduces the mechanical, conceptual, and theoretical foundations of CrossFit. Additionally, there will be “break out’ sessions for demonstration and practical application of the 9 Foundational Movements. The lectures, demonstrations, presentations, and breakouts all serve to indoctrinate […]
We first met Mel this spring after she had her second child. Mel along with two other members (Emily Woods and Sara Fleiss) met with Chris and I twice a week. We would do a lot of running, burpees, box jumps, light kettle bell swings, and light dumbell thrusters. All of Mel’s baby weight fell […]
With the New Year just around the corner, here at CrossFit Southie we are planning a Paleo Challenge to help get you off on the right foot in 2011. The Paleo diet is very popular and effective amongst CrossFitters. If you want to become leaner, stronger, and faster the Paleo Diet is for you. You […]
Strength Jerk 3-3-3-3-3 WOD “Christine” 3 Rounds Row 500m 12 Deadlifts (Body Weight) 21 Box Jumps (24/20)
Strength Overhead Squat 5, 5, 5, 5, 5 WOD 2 minutes for max reps of: Pull Ups rest 1 minute Double Unders rest 1 minutes Kettlebell Swings (53,35) rest 1 minute Med Ball Slams (20,14) rest 1 minute Burpees
“Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too […]