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 […]
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. […]
February Fundamentals Back by popular demand….Another session of Fundamentals! 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 60-minute sessions, […]
MLK Class Schedule- 6am, 7am, 8am, 11am, 12pm, 4pm &5pm Open Gym 5:45am-6pm Warm Up Fish Game Then 2 Rounds 5 Snatch Grip Push Press 5 Snatch Grip Stiff-Legged Deadlifts Then 2 Rounds 5 Jump Shrugs 5 Jump Shrug High Pulls 5 Muscle Snatch 5 Snatch Lands* 2” the first round, 4’ the second round […]
MLK Class Schedule- 6am, 7am, 8am, 11am, 12pm, 4pm &5pm Open Gym 5:45am-6pm Warm-Up Coaches Choice Mobility Glute Rolling Pigeon Stretch Strength E2MOM12 Strict Press 3 Reps WOD 12 Minute AMRAP 12 Shoulder to Overhead 95|65 12 Med Ball Sit-ups 12 Wall Balls Level 2- 75|50 Level 1 – 55|35
MLK Class Schedule- 7am, 8am, 11am, 12pm, 4pm &5pm Open Gym 5:30am-6pm Warm-up 20/15 Calorie Bike* Then 6:00 Dynamic Warm-Up Through The boxes Musical Chair Style** -High Knees -Butt Kickers -Side Shuffle -Lateral High Knees *30/22 Schwinn *When the music stops, take a seat. Once you’re out you’ll be given a dynamic movement to do […]
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, […]
Warm Up EMOM 6 1- 3 Pull to Stands* 2- 14 Weighted Lunges 3- 14 Russian Kettlebell Swings 4 – 4 Rope Pull Ups** 5 – 20 Jumping Lunges 6 – 14 American KB Swings **2 on each arm *Athletes can start on diff exercise to accommodate ropes in larger classes Accessory 45s Work:15s Rest […]
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 7:00am. […]
Warm-up 500M Row -Then- Alternating Tabata* -Air Squat -Kip Swing** *Active Rest – Squat Hold and Deadhang **Abmat between feet Mobility Quad Rolling and Couch Stretch WOD 1 (12 Minute Cap) “Jackie” 1000m Row 50 Thrusters 45|35 30 Pull-ups Rest 10 Minutes WOD 2 EMOM15 1. 15|12 Calorie Row or Ski Erg 2. 15|12 Push-ups […]