CrossFit

Feb 1st, 2020

Comments: Comments Off on Ascent Tasting Today & Post-WOD Nutrition
Category: CrossFit
Read More

Ascent Tasting Today & Post-WOD Nutrition

  Ascent Tasting & Education “Ascent is committed to using the best real food ingredients and is designed to improve muscle health and performance.” The crew from Ascent will be in Southie Green tomorrow! Be sure to swing by for a sample and to learn more about how their products can improve your recovery and […]

Jan 31st, 2020

Comments: Comments Off on Meet Me At The Bar
Category: CrossFit
Read More

Meet Me At The Bar

Warm-up :30 on/:10 off Burpees Muscle Clean Step Ups Front Squat Box Jumps Press Burpee Box Jumps Mobility Hamstring Rolling on the Box Strength Every 2 Minutes for 14 Minutes 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Split Jerk WOD 30 Box Jumps 10 Clean and Jerks 155|105 30 Burpees 10 […]

Jan 30th, 2020

Comments: Comments Off on Free WOD Day!
Category: CrossFit
Read More

Free WOD Day!

Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Today 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 TODAY! […]

Jan 29th, 2020

Comments: Comments Off on Dead-set On You
Category: CrossFit
Read More

Dead-set On You

Warm-up 25/20 Calorie Bike Then 2 Rounds 10 Single Leg Hamstring Curls on sliders (5 Per side) 5 High Pulls From the pockets 5 Muscle Snatches 50’ Bear Crawl Strength EMOM12 Deadlift 5 Reps 5 Reps 4 Reps 3 Reps 2 Reps 1 Rep Working up to a heavy single. Make these challenging building sets. […]

Jan 28th, 2020

Comments: Comments Off on Rowing Into The Week
Category: CrossFit
Read More

Rowing Into The Week

Warm-up 2 Rounds Row 100m – Legs only Row 100m – Legs + Lean Row 100m – Arms only 5 Pike Ups on Rower 10 Scap Pull Ups 10 Kip Swings *In Round 2, replace the segmented rows with 500m row (legs, body & arms together) Hollow Rock Challenge 40 reps Mobility Shoulder Mobility WOD […]

Jan 27th, 2020

Comments: Comments Off on Benchmark WOD “Airforce”
Category: CrossFit
Read More

Benchmark WOD “Airforce”

Warm-up Death by Burpees on the :20 The clock will beep every :20. In the first :20 interval, perform 1 burpee. In the second interval, perform 2 burpees. Continue until you cannot complete the prescribed number of burpees in the interval. Strength E2MOM12 3 Box Squat WOD “Airforce” 20 Thrusters 95|65 20 Sumo Deadlift High-Pulls […]

Jan 26th, 2020

Comments: Comments Off on Pump & Grind
Category: CrossFit
Read More

Pump & Grind

Schedule Update – CTX at 10am will be held in Southie Green today due to the gymnastics cert in Orange. 9, 10, 11 & Noon CrossFit classes will run as normally scheduled. Warm Up 2 Rounds :30 on/:10 off 1. Fast feet on & off plate 2. Plate Ground to Overhead 3. Plate Floor Press […]

Jan 25th, 2020

Comments: Comments Off on Saturdays Are For The Full Send
Category: CrossFit
Read More

Saturdays Are For The Full Send

Schedule Update – Southie Orange is closed this weekend for the Gymnastics Certification. All Levels classes will be held in Southie Green as normally scheduled. There will be no 930 & 1030 am on Saturday in Southie Orange and CTX at 10am on Sunday will be held in Southie Green instead. Warm-up 1:30 on/:30 Rest […]

Jan 24th, 2020

Comments: Comments Off on Short, Fast, Unbroken!
Category: CrossFit
Read More

Short, Fast, Unbroken!

Warm Up 15/12 Calorie Row 20 Medball Lunges 15/12 Calorie Row 20 Hollow Rocks (Adv- with medball) 15/12 Calorie Row 20 Medball Thrusters Midline 2 Rounds 30s work:10s Rest Alternating Single Leg Jack Knife w/mball Russain MB Twists Plank on medball (forearms) ADV- toes on ball Mobility Glute Rolling Pigeon Stretch Strength Front Rack Lunge […]

Jan 23rd, 2020

Comments: Comments Off on Free WOD Day Next Week!
Category: CrossFit
Read More

Free WOD Day Next Week!

Schedule Update Southie Orange is closed this weekend for the Gymnastics Certification. All Levels classes will be held in Southie Green as normally scheduled. There will be no 930 & 1030 am on Saturday in Southie Orange and CTX at 10am on Sunday will be held in Southie Green instead. Free WOD Day! Have you […]