Category: Uncategorized

Open WOD 18.1 & Crossfit Open Registration!

The 2022 Open is Coming! The most magical time of the year is back! The 2022 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on Thursday February 24th, […]

Bring-A-Friend/Free WOD Day!

Bring-A-Friend/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! […]

Burpee Dry Tri Registration

  CFS Second Annual Burpee Dry Tri!! Beat the winter blues and join us for our Second Annual CrossFit Southie style Burpee Dry Tri Event! Date: Saturday 2/19 Divisions: RX & Scaled Cost: $25.00 for Non-Members. Free for members! Registration link can be found HERE There will be a heat every 20 Minutes starting at […]

Bring-A-Friend/Free WOD Day This Thursday!

Bring-A-Friend 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 This Thursday! […]

February Nutrition Challenge!

Do you need a little additional motivation to get your eating back on track? This challenge is the perfect source of support without the complications of an intense challenge. We’ll have two primary focuses: Consuming 800g of fruits and veggies daily while abstaining from alcohol. Read more about the challenge here   Warm Up -10 […]

Weekend Work Horse

Warm-Up Coaches Choice Mobility Pigeon Stretch Strength E2MOM12 Deadlift 2 Reps @ 80-85% Try to start at 80% and only make small jumps. Not a max out day WOD 10 Minute Ascending AMRAP 3 Power Snatches 115|75 3 Calorie Bike 6 Power Snatches 6 Calorie Bike 9 Power Snatches 9 Calorie Bike 12 Power Snatches […]

Saturday Sprints

Warm-up Partner Up! A: 12|10 Cal Ski B: AMRAP 5 Russian Swings + 5 American Swings -Switch- A: 50 Dubs|100 Singles B: AMRAP 5 Front Squats + 5 Push Press -Switch- A: 30s Handstand Hold B: AMRAP Scap Push Ups -Switch- Skill Handstand Holds Handstand Push-ups WOD 2 Rounds 4 Round Each Station* 30s Work|15s […]

Assault Fitness Package Competition & Open WOD 14.4!

Assault Fitness Road Show! Would you like to win a brand new Assault Bike, Runner & Rower?!! Here’s your chance! Join us tomorrow between 10:30AM – 1PM for a 5 minute workout where the winners (Top male & female) will receive this amazing fitness package compliments of Assault Fitness! No registration is required – this […]

Ten Rounder

Warm Up 5 Burpees 5 Cals 10 Squat Thrusts 10 Cals 15 Burps 15 Cals 20 Push Ups 20 Cals* *Ladies only 5 Cals for the last Bike If On the Schwinn – 7-15-22-30 Last round for the ladies would be 7 Accessory 2 Rounds 1 Min Work| 15s Rest 1. Monster Walk* 2. Weighted […]

Single Strength

Warm-up 10 Lateral Up and Overs 10 Scap Pull Ups 10 BB Front Squats 8 Step Overs 8 Kip Swings 8 BB Push Press 6 Box Jump Overs 6 Rope Knee Raises 6 BB Thrusters Mobility Quad Rolling Lat Rolling Hollow Rock Challenge 30 Hollow Rocks Strength EMOM10 Front Squat 1 Rep 1. 85% 2. […]

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