“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on […]
Primarily Indoors Warm Up Coaches Choice Strength Bench-Press/Floor Press 10-8-6-4-2 *Rest 1:1 with a partner *Coaches Note – Athletes can now share benches/bars if they are comfortable. If they are not comfortable they can complete a floor press with a barbell or dumbbells or can use a medicine ball for upper back support. WOD 50 […]
Primarily Indoors Mask Mandate has been lifted and are no longer required if vaccinated Warm Up 2:00 Bike Increasing Speed -Then- Half Tabata Bike -Then- 30|20 Cal at Moderate Pace -Then- 1 Round 10 Squat Mornings :30 Squat Hold 5 Muscle Cleans from each position :30 Hollow Hold 10 Strict Press :30 Overhead Hold WOD […]
Need more barbell in you life? Looking to improve your technique and become more comfortable with the technical Oly lifts? Or are you simply looking for a quick pump? In either case this class is an excellent addition to your weekly routine. The Oly and Pump track will run simultaneously and participants will be able […]
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 […]
Primarily Outdoors – Parking Lot will be used for Fitness June 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 […]
Primarily Indoors Warm-up 200M Run -Then- Dynamic Warm-Up :30 Work/:10 Rest and Switch -High Knees -Butt Kickers -Walking 4s -Duck Walk -Lunge With Reach -Inchworms with Push Up -Mt. Climbers Slow with Hip Stretch -Jump Squats -Toe Walk -Heel Walk Mobility Hamstring/Hips WOD At 0:00- 12:00 1 Mile Run for Time At 12:00- 24:00 Work […]
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. […]
Primarily Outdoors Unless Raining – Parking Lot will be used for Fitness We are happy to be hosting the Out Athletics Row Down event today at 10 & 11am. General CrossFit Classes will still be held at 7,8 & 9am and Open gym will be available the rest of the day. There are still spots […]