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May 7th, 2021

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Choose Your Own Adventure

Primarily Indoors Warm-up 2 Rounds 15/12 Calorie Row 5 Pike Ups on Rower 10 Supine BB Row* 10 Strict Press with Feet in Landing position for Jerk *Add Weight Round Two Strength E2MOM14 Split Jerk 1. 3 Reps 2. 3 Reps 3. 2 Reps 4. 2 Reps 5. 1 Rep 6. 1 Rep 7. 1 […]

May 6th, 2021

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Oh Heyy, Outdoor Day

Primarily Outdoors – Please do not park in the lot Warm-up Every 90 Seconds -100M Run Then AMRAP Prison Burpees* -100M Run Then AMRAP Narrow Stance Squat (Feet Together if able) -100M Run Then AMRAP Single Arm Renegade Row *Prison Burpees = 3 Push Ups in the middle of the Burpee. Midline 2 Rounds In […]

May 5th, 2021

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Train Keeps On Rollin’

Primarily Indoors Due to Weather Warm-up 6 Mins of Jump Roping -On Coaches call drop the rope and complete either 5 Burpees, 10 Push Ups, 10 muscle cleans or 15 Air Squats Strength E2MOM12 3 Tempo Front Squats 31X1* *3s Negative, 1s Pause in the Bottom, Explode Up, 1s Pause at the Top WOD 5 […]

May 4th, 2021

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Benchmark WOD “Diane”

Primarily Indoors Warm-up 1:00 Bike Moderate Pace Half Tabata Bike 1:00 Bike Moderate Pace Then with Mini Bands 2 Rounds :40 Work/:20 Rest and Switch -Monster Walk -Glute Bridges -Pike Push-Ups with Band Around Wrists -Floor Angels (No Band) Skill Handstand Push-ups WOD *At 0:00 Complete “Diane” 21-15-9 Deadlifts 225|155 Handstand Push-ups* At 15:00 Complete […]

May 1st, 2021

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Outdoor Class Update! – No Parking Lot Parking Today

Outdoor Class Update! With the Outdoor mask mandate lifted we are starting up Outdoor classes again! Each week we will look ahead at the forecast and the warmer/dryer days we will plan for Outdoor Workouts. There will always be an option to complete the workout indoors, with masks on, but the class will primarily be […]

Apr 30th, 2021

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Straight Set Benefits

Straight Up Now Tell Me…..What is the benefit of Straight sets?! For your strength today we have 6 straight sets of 3 Deadlifts at 80%. This means we’re working close to our max and with the same weight for all 6 sets. Many times when we have an ascending strength programmed (increasing the weight as […]

Apr 29th, 2021

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Upcoming Event! – Saturday Morning Throwdown By The Out Foundation!

Upcoming Event!! – Saturday Morning Row Down by The Out Foundation is coming to CFS! All are welcome to join The Row Down! Teams of 2 will compete in a Covid-safe, 3-part workout. Scores from each part of the workout and placement on the fundraising leaderboard will be used to calculate the top performers! Date/Time […]

Apr 28th, 2021

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May Fundamentals Begins Next Week!

May Fundamentals Back by popular demand….The return of Fundamentals NEXT month! We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight […]

Apr 27th, 2021

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Ninja’s On The Run

Warm-up 400m Run -Then- 10-8-6 Burpees Hip pops Banded PVC Pull down* Alt SA Muscle snatch *Sub banded pull downs from rack Skill Bar Muscle-up Midline Tabata- 20s|10s Rest Complete first 4 in order and then in reverse order 1. Slider Knee tucks 2. High plank to Push-up R 3. High Plank to Push-up L […]

Apr 26th, 2021

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Double Trouble

Warm-up 1 Min Work/No Rest -Singles -Front Rack Lunges -Single Leg alt feet* -Front Squats Repeat with :30 Seconds Each -Singles Right Leg Only -Reverse Lunges Right – Laces on the ground -Singles Left Leg Only -Reverse Lunges Left laces on ground -1 minute of Double Unders -1 minute of Inchworms -1 more min of […]