CrossFit as a sport consists of a constantly varied combination of gymnastics, conditioning and strength movements- all of which require high energy and strength reserves to pull from. If you’re not fueling yourself properly, these reserves will be depleted resulting in difficulty keeping on muscle and hitting PRs! We live in a society obsessed with […]
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 […]
Happy Birthday Pat P.! As many of you know, we lost one of our best friends back in November 2015 after a long, hard-fought battle against cancer. Pat Padgett was diagnosed with an aggressive form of mouth/throat cancer in June 2014, just a few weeks after he competed on the CFS Team at Regionals. Despite […]
Annual CFS Bar Crawl! – Saturday August 7th -Start time 3PM Join us for our second event of the summer! We’re bringing back the CFS Bar Crawl and we’d love for you to join us! You can find the itinerary below. Stop in at any point and stay for as long as you like. All […]
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 400m Run 5 Burpees 5 KB Swings 10 Lunges 300m Run 5 Box Jumps 5 KB Swings 10 Front Rack Lunges 200m Run 5 Burpee Box Jumps 5 KB Swings 10 Front Rack Lunges Strength E2MOM 10 Front Rack Lunge 10 Reps (5 Each Side) WOD For total rounds/reps 4 Rounds 3 Minutes Work: […]
Warm-up EMOM 6 1. 200M Run 2. 10 Hand Turn Overs* 3. 30 Double Unders or 60 Singles *Round 2 Around The World “Persimmon” (35 min Cap) -Rx WOD- 800m Run 40 Pull-ups 80 Double Unders 600m Run 30 Toes-to-Bar 60 Double Unders 400m Run 20 Pull-ups 40 Double Unders 200m Run 10 Toes-to-Bar 20 […]
Warm-Up 40|30 Cal Row Grab a box and a heavy band and a lighter kb – 1|.75pood 2 Rounds 20 Bandy Good Mornings 20 KB Step Ups* 10 Muscle Cleans 10 Front Squats 10 KB Banded Strict Press -Add some weight to the bar for round 2 * 2nd round – Box Jumps – 1st […]
Warm-up 3 Rounds 30s Each (1:00 Total) SL Deadlift R SL Deadlift L -Rest 15s- MB Push Press to Target Wall ball -Rest15s- Muscle Snatch Power Snatch -rest 1 minute- *add weight to the bar each round Mobility Hamstring/Glute Rolling Strength E2MOM12 3 Deadlifts @85% -straight sets CFS Benchmark WOD “SnatchBalls” AMRAP 7 7 Power […]
Mobility Class Tonight 7pm Warm-up 2 Rounds 1:00 On |15s Rest -Bike -Sa Deadhang (30s Each Arm) -Wall Plank* -Wall Squat Therapy *2nd Round Wall Climbs Skill Chest to Bar Pull-ups Handstand Push-ups WOD Each for Time: E7MOM 28 (4 Rounds) 20|15 Cal Assault Bike 15 Chest to Bar Pull-ups 15 Back Squats 135|95 10 […]