Holiday Schedule Thursday 12/23 – Normal Schedule Friday 12/24 – Xmas Eve –5,6,7&8am Saturday 12/25 – Merry Xmas! Sunday 12/26 – Normal schedule – No CTX Monday 12/27 – Normal Schedule Tuesday 12/28 – Normal Schedule – No CTX Wed 12/29 – Normal Schedule Thurs 12/30 – Normal Schedule – No CTX Friday 12/31 – […]
Holiday Schedule Thursday 12/23 – Normal Schedule Friday 12/24 – Xmas Eve –5,6,7&8am Saturday 12/25 – Merry Xmas! Sunday 12/26 – Normal schedule – No CTX Monday 12/27 – Normal Schedule Tuesday 12/28 – Normal Schedule – No CTX Wed 12/29 – Normal Schedule Thurs 12/30 – Normal Schedule – No CTX Friday 12/31 – […]
Warm-Up 2 Rounds 40s Work|10s Rest -Mt. Climbers -Scap Push-Up* -Moon To Sky** -Hollow Rocks -Superman Hold *Round 2 – Negative Push-Up **Round 2 – Squat Hold Mobility Quad Rolling Chest Stretch Strength E2MOM12 Overhead Squat 5 Reps WOD 50 Back Squats 185|125 (From Rack) At the top of each minute complete, alternating. 1. 15 […]
Oly Class will be non-coached today..Programming is posted, feel free to still come in and get your lift on. Warm Up 500M Row -Then- 2 Rounds 10 Deck Squat Step-Ups* 5 Prone Swimmers 10 Box Dips** *Round 2 Deck Squat Box Jump **Round 2 Explosive Box Dips Skills Rope Climbs Ring Muscle-ups Chest to Bar […]
Warm Up 30|22 Cal Bike* -Then- 3 Rounds 10 Cossack Squats 5 Inchworms 10 Glute bridges 5 Prone angels *First 5 and last 5 Cals with the Arms only Accessory 3 Rounds with a Band 1:00 Each Movement 1. Side Steps 2. Strict Press 3. Pull Aparts WOD (30 Minute Cap) Complete 300 Reps total […]
Warm Up 50on:10off at each Station -Burps -Barbell Front Squat* -Plank Up to Push Up -Hang Muscle Clean -Burpees -Tall Clean *2 second pause in the bottom Mobility Hip Rolling Pigeon Stretch Strength EMOM10 Squat Clean 1 Rep 85-90% Not a max out day. The goal is to complete 10 heavy reps with 40s recovery. […]
Warm Up 300/250m Row: 20-22s/m 40s Singles* 300/250m Row: 22-24s/m 40s Singles 300/250m Row: 24-26s/m 40s Dubs/ Attempts 300/250m Row: Game Pace *Alt feet, side to side, etc Mobility Shoulder Stretching Chest Stretching Strength E2MOM12 Tempo Push-press 3-1-X-1* 2 Reps *3 second negative 1 second in the front rack Explode up 1 second at the […]
“The much anticipated 12 Days of CrossFit Southie WOD will be run today during all classes. I created this workout back in 2008. I gave this workout to Patrick Padgett in a card as a Christmas present that year and it is one of my favorite memories of our friendship, as we battled it out […]
With the uptick in Covid cases we are asking everyone to both be diligent with their masks and to please continue to register for classes. We will make use of the registrant lists to inform class participants of any potential close contact situations. As always, thank you for your continued cooperation Jingle Bell 5K Don’t […]
Warm-Up 2 Rounds 40s on|10s off -Cuban Press -Single Leg -Vups -Hang High Pulls -Front Squat with 3 Second Pause -Push Up to Plank Up and Over the Bar Mobility Quad Rolling Chest Stretch Strength E2MOM 10 Bench Press 5 Reps -Work in groups of 3 and Rotate. If working solo perform a floor press […]