CrossFit

Aug 12th, 2019

Comments: Comments Off on The Wall Ball Shot….Why We Love Them!
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The Wall Ball Shot….Why We Love Them!

The wall ball shot is a classic CrossFit movement that combines the front squat and overhead press into one highly functional and useful exercise. Anyone who has ever done the workout “Karen” (150 wallball for time) knows how much endurance, both cardiovascular and muscular, is required to do high reps of wall ball in any […]

Aug 11th, 2019

Comments: Comments Off on Dead Weight
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Dead Weight

Click Here – for Weekly Benchmark/Strength Schedule – Plan Your Week Around YOUR Workouts! Warm-up 2 Rounds :40 Work/:20 Rest & Rotate -Bike -Pull Up Hang (Round 2 pull up with 5-7 second negative) -Heavy Russian Swing -Moon To Sky Strength Weighted Pull-up 5-4-3-2-1 Scale- Controlled Negative. Add some weight for the lesser reps for […]

Aug 10th, 2019

Comments: Comments Off on Hero WOD “Glen”
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Hero WOD “Glen”

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. Warm-up In 4 minutes Run 1 Loop AMRAP Burpees […]

Aug 9th, 2019

Comments: Comments Off on The Showdown Is Coming…..Judges & Volunteers Needed!
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The Showdown Is Coming…..Judges & Volunteers Needed!

The Showdown is Coming… We’re excited to announce that our 9th annual Southie Showdown will be held on September 21st & 22nd! This is a two-day individual competition designed to challenge first-time competitors, fire-breathers and everyone in between. We have three divisions – Advanced, Rx, & Intermediate and expect over 250 athletes to compete! With […]

Aug 8th, 2019

Comments: Comments Off on On The 1s and 2s
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On The 1s and 2s

Warm-up 2 Rounds 1:00 Work/:20 Rest and Rotate -Wall Sit -Lateral Up/Overs -BB Roll Out Strength E2MOM12 Front Squat 2 Reps 5 Second Controlled Negative. Explode quickly out of the bottom WOD 2 Rounds 20 Thrusters (95,65) 30 Box Jumps 20 Wallballs (30,20) Rest 2 Minutes Level 2- 75,50, 20,14 Level 1- 65, 35, 14,10 […]

Aug 7th, 2019

Comments: Comments Off on Southie Showdown Registration OPENS TODAY!
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Southie Showdown Registration OPENS TODAY!

Southie Showdown Registration Calling all competitors! Registration for The Southie Showdown will OPEN TODAY AT NOON and you don’t want to miss it! The Showdown typically fills up within 48HRS, so don’t sleep on this. You’ll have two days of individual competition and 5 guaranteed workouts. As well as a final for top ADV and […]

Aug 6th, 2019

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Turkish Tuesday

Warm Up 400M Run Then 2 Rounds with KB -10 One Arm Alternating Swing -10 Windmill (5 Per Side) -10 Halo in each direction -10 Goblet Squat with 2 Second Pause -10 Arm Bar Stretch (5 Per Side) Skill Turkish get-up 2x 5 each side Increase weight 2nd round if able WOD 20 Kettlebell Swings […]

Aug 5th, 2019

Comments: Comments Off on July Member Achievements!
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July Member Achievements!

July Member Achievements! Another month of hard work and some great achievements being earned in the gym! Scroll down to see your PR board for July and our updated “Kelly” leaderboard. Keep up the great work everyone and if we missed a PR please let us know! Warm-up 45 seconds work/:15 Rest – Jump Rope […]

Aug 4th, 2019

Comments: Comments Off on Weekend Round Up!
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Weekend Round Up!

Click Here – for Weekly Benchmark/Strength Schedule – Plan Your Week Around YOUR Workouts! Warm-up 3 Rounds :30 Work/:30 Active Rest -Row Hard/Row Easy (increase pace on working intervals as you go along) 1:00 Rest and Rotate 3 Rounds :30 Work/:30 Active Rest -Burpees To Target/Pull Up Hang Strength E2MOM for 10:00 Bench Press- 3 […]

Aug 3rd, 2019

Comments: Comments Off on Upcoming Event – Annual Southie Bar Crawl!
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Upcoming Event – Annual Southie Bar Crawl!

Upcoming Events Stay in the loop with our Upcoming Events page! We always have something in store for our amazing community and we want to make sure you’re all in the know! You can access our events page HERE. It’s updated regularly and you can always find the link on our Instagram Bio. Our annual […]