Category: Uncategorized

Monday Mups

Warm Up 40|30 Cal Assault Bike or 60|45 Schwinn Then EMOM12 – 10 reps each 1. Right leg wall supported deadlift 2. Left Leg Wall Supported Deadlift 3. Right Arm Banded Press 4. Left Arm Banded Press 5. Right Arm Banded row 6. Left Arm Banded Row Mobility Hamstring Rolling and Stretching Skill Ring Muscle-ups […]

Sittin’ Pretty

Warm-up 500M Run Then 2 Rounds With 25/15# Plate 10 Hands on and off the plate 10 Russian Twist 10 Deficit Reverse Lunge 10 Russian Twist Mobility Pigeon Stretch Strength E2MOM 10 Front Rack Lunge 10 Reps (5 Each Side) WOD 500m Run 50 Sit-ups 400m Run 40 Sit-ups 300m run 30 Sit-ups 200m Run […]

Team Fran!

Warm Up Partner Up! P1 – 12/10 Calorie Row P2 – Air Squat w/ Heels elevated on large Plate Switch P1 – 10 Burpees over the rower P2 – Front Squat With Plate and Calf Smash* Switch *At the bottom of your squat hold the plate in close and lean your weight on one knee […]

Benchmark WOD “The Lark”

Warm-up -10 Scap Push Ups -10 Plank ups -10 Shoulder Activators -10 Burpees to Pull Up bar Then 5 skin the cats* Run 600m 5 skin the cats *use the rings where need be or scale to ball ups or ball ups on the floor. Strength E2MOM14 1 Power Clean 2 Front Squats 1 Jerk […]

Minutes On Minutes

Warm Up 2 Rounds 1 Minute Bike 1 Min Jump Rope 1 Min Alt. Russian Swings 1 Min Step Ups/Box Jump Overs Accessory 40s Work 10s Rotate x2 1. KB Plank Drags 2. KB Chops R 3. KB Chops L 4. KB Pull-overs WOD 5 Rounds 1 Minute Max Calorie Bike 1 Minute Max Toes […]

Harpoon 5 Miler Registration

Harpoon 5 Miler Join us for our next Sunday Runday Funday! The Harpoon 5 Miler is coming up and you don’t want to miss it. This race is right in Southie and benefits The Angel Fund for ALS research. The race is Sunday May 22nd. This sells out quickly so don’t sleep on registration. For […]

Street Cleaning Returns Today

Street Cleaning Begins today! Please do not park on the side of the street that the gym is located on before 7AM. You may get a ticket if you do so. Also Morning people- The cannonball cafe spots are off limits. Those are reserved for the employees and patrons of that business. We just got […]

Coach’s Corner – Introducing Head Coach Frank Minervini

We’re very excited to announce our newest Head Coach – Frank Minervini! You’ll see Frank’s smiling face in front of classes starting today.  If he’s not coaching, you’ll probably see him here anyway as he seems to really like to train and plans on basically living at the box. Frank is new to Southie but […]

Sunday Swingin

Warm-up 10 – 8- 6 -Plank Drags* -Uneven Push-Up -Cross Chop Right Side -Cross Chop Left Side -KB Seated Strict Press *Everything Per Side Mobility Lat Stretching Strength E2MOM12 Strict Press 5 Reps WOD 3 Rounds 20 Burpees 30 Kettlebell Swings 1.5|1 40 Sit-ups Level 2- 1|0.75 Level1- 0.75|0.5 ADV- 2 pood, 25 GHD Sit-ups

Hero WOD “White”

Warm-up Warm-up In 90 seconds 1. 100M Run AMRAP Pull To Stand 2. 100M Run AMRAP Shoulder Activators 3. 100M Run AMRAP Deficit Reverse Lunges Off Plate -Then- 2 Rounds With Mini Bands -5 Arnold Press -10 Superman with band around wrists -5 Wall Angels – No Band   Background: U.S. Army First Lieutenant Ashley […]