Primarily Outdoors Please do not park in the lot Warm-Up Coaches Choice Strength E2MOM12 Front Rack Lunge 10 Reps -5 Each WOD 800m Run 30 Back Squats 135|95* 800m Run Rx+ – 155|105 Level 2- 115|75 Level 1- 95|65 ADV- 185|115 *back squats are taken from the ground and should be completed in 1-3 sets
Per the new City of Boston mask mandate, we are required to wear masks inside of the gym. Once again, this will result in a pivot in how we run our classes. We will be offering mostly outdoor classes unless there are poor weather conditions. We understand how this can feel frustrating, but please help […]
Primarily Outdoors after 8am Indoor Mask Mandate for the City of Boston Starts today at 8am. Please do not park in the lot moving forward. We will be utilizing the parking lot for workouts once again. When indoors, masks will be required. We will have disposable masks available for those who will be working out […]
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 TODAY! All […]
There will be no Mobility Class tonight at 7pm. Mobility will resume next Wednesday. Warm up 40/30 Calorie Row Then 10 – 8 – 6 -BB Snatch High Pulls* -PVC or Barbell Sotts Press** -BB Roll Out *Round 1 – Pockets= High Hang Round 2 – Top of Knee = Mid Hang Round 3 – […]
Oly/Pump tonight will be non-coached. Sarah will check in at the beginning of class. Warm-up 6:00 EMOM 1. 10 Med Ball Step Up 2. 10 Squat with Press Out 3. 10 Steps Death March Then 2 Rounds 5 Reps of Squat Therapy 10 Superman Rocks Strength E2MOM12 Back Squat 2 Reps WOD 21-15-9-15-21 Wall Balls […]
Bring-A-Friend Day! Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. […]
Warm-Up Coach’s Choice Strength E2MOM12 Push-press 3 Reps WOD 3 Rounds 15 Burpee Box Jumps 500m Row Level 1- 10 Burpee Step-ups
Warm-up 3:00 Jump Rope -Singles -Alt. Feet -High Knees Ect. Then 200m Run 120 Singles 12 Front Squat 200m Run 60 Double Unders 6 OHS Midline 2 Rounds 1 Minute at Each Station -Strict T2B/Leg Raises -Alt Supermans -Hanging L-Sit Hold* -Plank Bird Dogs -Rest *Modified L-Sit = Knees Bent WOD 600m Run 60 Double […]
Warm-Up With Long Band 2 Rounds 30s Work|15s Rest -Good Morning -Bandy Press -Lying Pull-Over in Hollow Position -Monster Walk -Bandy Pull-Aparts -Banded Side Step Skill Ring Muscle-up Strength EMOM10 Deadlift 1 Rep @85-95% -Climb in weight WOD AMRAP 11 9 Toes to Bar 7 Hang Power Cleans 155|105 5 Push-Jerks 3 Muscle-ups Level 3- […]