CrossFit

Jun 9th, 2019

Comments: Comments Off on Fire Breather
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Fire Breather

Benchmark/Strength Schedule – Click Here Warm-up 8:00 AMRAP 15/12 Calorie Row 5 Negative Push-Ups (7 second count on the way down) :40 Jump Rope (start with singles, progress to double unders) *If doing RX athletes should have 30 dubs in :40 Strength Single Leg Romanian Deadlift 5×10 (5 each Side) Keep the the weight light […]

Jun 8th, 2019

Comments: Comments Off on 3 Month Switch It Up Summer Special!
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3 Month Switch It Up Summer Special!

Schedule Update – Babysitting is on today 3-Month Summer Special! ($150 Savings!) Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine […]

Jun 7th, 2019

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BEAST MAKERS

Schedule Update – Babysitting is back this Saturday! Warm-up :90 on/:30 Rest & Rotate Row or Ski Strict Dumbbell Press Bike Wall Plank Accessory BEAST Makers 5×5- Ascend in weight as able WOD 4 Rounds for Max Reps/cals 1 Minute Work:20s Rest and Rotate 1 .Row/ski 2. Handstand Push-up 3. Bike 4. SA DB Snatches […]

Jun 6th, 2019

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May Monthly Achievements!

May Achievements Another month of your hard work paying off! Scroll down to see our May Monthly Achievements. This is also a great time to check in with your monthly goals on the left side of our board. If you need some guidance on attaining your goals feel free to ask a coach for help! […]

Jun 5th, 2019

Comments: Comments Off on Coach’s Corner – Carmen DaRocha!
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Coach’s Corner – Carmen DaRocha!

Coach’s Corner – Carmen DaRocha We’d like to welcome Coach Carmen DaRocha to the Crossfit Southie Coaching staff! We’re so excited to have her onboard, she has a great passion for fitness and helping others! Carmen was born and raised in Boston, Ma. She’s a Pediatric Nurse Practitioner during the day and a CrossFit Coach […]

Jun 4th, 2019

Comments: Comments Off on Let It Ride
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Let It Ride

Warm-up 1:00 on/:20 Rest & Rotate – Row for Cals – Romanian Deadlifts – Double Jump Burpee Lateral Hops* – Hang Muscle Cleans *Perform a burpee next to the barbell, then hop over the barbell and back. Burpee is always performed on the same side of the bar. Mobility Barbell Forearm Mash Strength E2MOM10 Deadlift- […]

Jun 3rd, 2019

Comments: Comments Off on Banana Split
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Banana Split

Warm Up Dynamic Warm Up Then grab medballs 2 Rounds :30 on/:10 off 1. Plank w/ Forearm Circles on Medball 2. Medball Plank ups 3. Leg Lifts over Medball 4. Kneeling Cross Chops* *Do kneeling cross chops one way the first round, then switch for the second round Mobility & Accessory -Thoracic Rolling w/ Peanut […]

Jun 2nd, 2019

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Grip Crusher

Benchmark/Strength Schedule – Click Here Warm-up In 3 minutes Run 400m AMRAP Russian Swings Rest 1 minute In 3 minutes Run 400m AMRAP Goblet Squats ADV – SA KB OHS Strength EMOM10 3 Box Squats WOD 100 Kettlebell Swings for Time (2,1.5) E3MOM 400m Run *Workout starts with the run Level 2- (1.5,1) 300m Run […]

Jun 1st, 2019

Comments: Comments Off on Saturday Springtime Sleddin’ (No babysitting today)
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Saturday Springtime Sleddin’ (No babysitting today)

Reminder: there is NO babysitting today. Thank you! Dorchester Day 5K! Head out for some functional fitness with a local 5K! The Project DEEP & Blarney Stone Dorchester Day 5K is happening this Sunday! Each registration includes a wristband for the post-race BBQ at the Blarney Stone! Additional wristbands & merchandise are available for purchase […]

May 31st, 2019

Comments: Comments Off on June Bootcamp & Cornhole Tournament
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June Bootcamp & Cornhole Tournament

Parking Update today -Paving has been rescheduled to today, parking will not be available in our lot from 730am-4.  Please park on the street or in Peter Welches lot.  Thank you! June 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 […]