CrossFit

Feb 11th, 2020

Comments: Comments Off on Fine Tuning the Knobs
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Fine Tuning the Knobs

Warm-up 2 Rounds 2 Minute Bike 1 Minute Burpees :30 Scap Pull Ups :30 Rest Hollow Rock Challenge 60 Hollow Rocks Mobility Shoulder Girdle -Anterior & Posterior Shoulder and Lat Mash -Banded Chest and Lat Stretching WOD E6MOM30 20/15 Calorie Bike 15 Burpees 15 Pull-ups Level 3- 17/12 Calories, 12 Burpees, 12 Pull-ups Level 2- […]

Feb 10th, 2020

Comments: Comments Off on Feels like an Open Triplet
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Feels like an Open Triplet

Warm-up 1 Minute Jump Rope :30 Push Ups 1 Minute Jump Rope :30 Mountain Climbers 1 Minute Jump Rope :30 Shoulder Taps (in high plank) 1 Minute Jump Rope :30 Plank Knees to Chest 1 Minute Jump Rope Strength E2MOM12 Back Squat 3 Reps WOD 3 Rounds 5/3 Muscle-ups 20 Wall Balls 20|14 80 Double […]

Feb 9th, 2020

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Bottom’s Up Sunday

Weekly Strength/Benchmark Schedule – Click Here Warm Up Athlete’s Choice Bike/Ski/Run 4 Rounds :30 on/:30 easy Then 2 Rounds 50’ Bottoms Up Kettlebell Walk (Right) 10 Single Arm Strict Press per side 50’ Bottoms Up Kettlebell Walk (Left) 5 Windmills per side Strength E2MOM10 5 Strict Press- Straight Sets WOD 3 Rounds 15 Deadlifts 225|155 […]

Feb 8th, 2020

Comments: Comments Off on Juice is Worth the Squeeze – No Mobility Class Today
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Juice is Worth the Squeeze – No Mobility Class Today

Schedule Update – No Mobility Class Today Skill Session Alert! Join us today for our next Southie Skill Session. We are taking on Bar Muscle-Ups as well as chest to bar and chin over bar pull-ups. All skill levels are welcome and will benefit from this session. We will asses and prepare you with progressions […]

Feb 7th, 2020

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Hammy Time

Warm-up :45 on/:15 off Burpees Hang Muscle Cleans Step Ups Front Squat Burpee Box Jumps Mobility Hamstring Rolling on the Box Hamstring Stretching on the Box Strength E2MOM for 10 Minutes 3 Front Squats @80-85% of 1RM WOD 10 Minute AMRAP 8 Hang Power Cleans 135|95 6 Burpee Box Jumps 24|20 4 Thrusters 135|95 Level […]

Feb 6th, 2020

Comments: Comments Off on Skill Session This Saturday!
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Skill Session This Saturday!

Skill Session Alert! Join us This Saturday for our next Southie Skill Session. We are taking on Bar Muscle-Ups as well as chest to bar and chin over bar pull-ups. All skill levels are welcome and will benefit from this session. We will asses and prepare you with progressions and drills to help you achieve […]

Feb 5th, 2020

Comments: Comments Off on Southie Spotlight – January Achievements!
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Southie Spotlight – January Achievements!

Southie Spotlight Kicking off 2020 with a bang! Congratulations on an amazing month of goal crushing, below are your January Achievements. If we missed one please let us know, we love to celebrate your accomplishments. Scroll down to see our updated “Jackie” and “Deadlift” Leaderboards! Warm-up 2 Minutes Max Cals Assault Bike/Ski Erg *Sub Row […]

Feb 4th, 2020

Comments: Comments Off on All About Balance.
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All About Balance.

Warm-up 20 MB Thrusters 10 MB Supine Jack knives 20 MB Alternating Leg Lifts 10 MB Push Ups 20 MB Single Knee to chest 10 MB Prone Jack knives Hollow Rock Challenge – Click Here for Demo 50 Hollow Rocks Mobility MB Overhead Lats and 90 degree chest MB Seated Glute Strength/Skill EMOM8 1-4 Pressing […]

Feb 3rd, 2020

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Pirate’s CaRRRRRRgo Net

Warm-up Run 1 Loop Then 2 Rounds :30 on/:15 off 1. Jump Rope 2. Barbell Good Mornings 3. Single Leg Bridges 4. Rope Pull Ups *Switch legs on single leg bridges in second round Skill Cargo Net Rope Climbs WOD 1200m Run 21 Deadlifts 185|115 100 Double Unders 15 Deadlifts 75 Double Unders 9 Deadlifts […]

Feb 2nd, 2020

Comments: Comments Off on Perfect Sunday Special
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Perfect Sunday Special

Click Here for Weekly Strength/Benchmark Schedule Warm Up Dynamic Warm Up Then 2x 10 Bandy Side Steps (each way) 10 Bandy Good Mornings 10 Banded Glute Bridges Strength EMOM10 1 Back Squat Moderate loading, climb in weight as able. Should not be a 1RM WOD 10-9-8-7-6-5-4-3-2-1 Thruster (75,55) Hang Power Snatches Level 2- (65|45) Level […]