Warm-upRun 800mThen 2 Rounds:30 on/:10 offStrict Pull Ups or Ring RowsMoon the SkyBurpees MobilityShoulder OpeningCalf Rolling Skill Muscle-up WOD3 Rounds800m Run8/5 Muscle-ups100 Double Unders *Muscle-up Sub- 10 strict Pull-ups/10 Ring Dips Level 2- 5 strict pull-ups, 10 dips, 50 Double UndersLevel 1- 400m Run, 10 Ring Rows, 10 Bench Dips, 150 Singles Extra Work50’ HS […]
Warm-up Dynamic Warm Up Mobility Trap Mash Strength E2MOM14* 1 Power Clean 1 Front Squat 1 Push-Jerk 1 Split Jerk *Gradually add weight throughout the 14 minutes WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135,95) Burpee Lateral Jump Level 2- (115,75) Level 1- (95,55) Extra Work 100 double unders 15 Strict HSPU 5/4 Rope Climbs 15 Strict […]
Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Thursday 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 this […]
Weekly Strength/Benchmark Schedule – click here Warm-up Partner Up! 2 Rounds P1- Row 250m P2- Floor Press* *ADV- Press in Hollow Hold Strength Bench Press 5-5-5-5-5 WOD E4MOM16 500m Row -Report your fastest and slowest minutes (5 total Rows) CFS Endurance – Southie Orange 10AM Endurance Chipper Descending Reps In 14 Minutes Run 300m to […]
April Bootcamp! Mondays & Wednesdays, 6:30AM – 7:30AM Special Rate: $99/month! Ready to spring back into a steady fitness routine?!! We’ve got you covered with our April Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is […]
Friday Night Lights! Join us to close out the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your last open WOD. Take the opportunity to cheer on your community and enjoy an awesome night of finishing upThe Open. You can sign up for Friday Night Lights by […]
Member Spotlight! Please join us in congratulating our March Member Spotlight Athlete Tricia Dufault! Tricia is such a hard worker and has shown amazing progress since her start here. She has participated in multiple nutrition challenges and has been successful with them all. You can always find Tricia doing extra work to progress towards her […]
Haley’s Marathon Fundraiser for Dana-Farber – THIS Saturday! Hi Everyone! Coach Haley here. As you probably have heard me mention by now, I am very excited (and nervous!) to be running the 2019 Boston Marathon to raise money for Dana-Farber Cancer Institute. I will be running in memory of my godfather Johnny and our dear […]
Friday Night Lights! Join us to close out the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your last open WOD. Take the opportunity to cheer on your community and enjoy an awesome night of finishing upThe Open. You can sign up for Friday Night Lights by […]
April Bootcamp! Mondays & Wednesdays, 6:30AM – 7:30AM Special Rate: $99/month! Ready to spring back into a steady fitness routine?!! We’ve got you covered with our April Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is […]