Upcoming Event!! – Saturday Morning Row Down by The Out Foundation is coming to CFS! All are welcome to join The Row Down! Teams of 2 will compete in a Covid-safe, 3-part workout. Scores from each part of the workout and placement on the fundraising leaderboard will be used to calculate the top performers! Date/Time […]
May Fundamentals Back by popular demand….The return of Fundamentals NEXT month! 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 fun – all while getting fitter. Through eight […]
Warm-up 400m Run -Then- 10-8-6 Burpees Hip pops Banded PVC Pull down* Alt SA Muscle snatch *Sub banded pull downs from rack Skill Bar Muscle-up Midline Tabata- 20s|10s Rest Complete first 4 in order and then in reverse order 1. Slider Knee tucks 2. High plank to Push-up R 3. High Plank to Push-up L […]
Warm-up 1 Min Work/No Rest -Singles -Front Rack Lunges -Single Leg alt feet* -Front Squats Repeat with :30 Seconds Each -Singles Right Leg Only -Reverse Lunges Right – Laces on the ground -Singles Left Leg Only -Reverse Lunges Left laces on ground -1 minute of Double Unders -1 minute of Inchworms -1 more min of […]
Warm Up Tabata Row* *Building intensity each interval Alternating Tabata -Romanian Deadlifts* -Plank Up and Over the Barbell *use some weight here if possible and stand on a thick 45lb plate to increase range of motion. Mobility Glute Rolling Strength EMOM10* 1 Push-Jerk Climb in weight throughout the 10 sets *be sure to warm up […]
Warm-up 10 – 8 – 6* -Banded Sumo Deadlift High Pull -Single Leg Banded Step Ups -Banded Thrusters *Begin Each round with a run 400M/300M/200M 2 Rounds 5 Reps of Squat Therapy 10 Burpee Step Ups* *Round 2 Burpee Box Jumps WOD “Wood” 5 Rounds Run 400 meters 10 Burpee Box Jumps 24|20 10 Sumo […]
Warm-up 30|20 Cal Row -Then- Alternating Tabata Glute Bridges Body Saw -1 Min Rest- Alternating Tabata Reverse Lunge Push-Up with Press Out Mobility Shoulder Opening Psoas Mash WOD E6MOM 40|30 Cal Row 30 Abmat Sit-Ups 20 Lunges with SA OH KB Lockout* 1.5|1 Then AMRAP Kettlebell Swings** 1.5|1 **Continue until you reach 100 Kettlebell Swings […]
Warm-up 10 Snatch Grip Deadlift 10 Behind the neck snatch grip strict press 10 DB Uneven Push Up 300M Run 10 Snatch Grip High Pull 10 Behind the neck push press 10 DB Uneven Burpees 200M Run 10 Muscle Snatch 10 Drop Snatch Landing in Quarter Squat 10 Alternating DB Snatch 100M Run Mobility Hamstring […]
Member Spotlight We are super excited to announce Jeff Kubiatowicz as our most recent member spotlight!! Ever since Jeff joined us here at CrossFit Southie he has come in every single day with the best attitude and a hunger to learn and improve. We know we can always get an enthusiastic “great!!” from Jeff accompanied […]
May Fundamentals Back by popular demand….The return of Fundamentals NEXT month! 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 fun – all while getting fitter. Through eight […]