Category: Uncategorized

Bring-A-Friend Day Partner WOD!!

Bring-A-Friend/Free WOD 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! […]

The Over Under

Warm Up In 2:00 200M Run Then -Deadhang From Pull-Up Bar 200M Run Then -Duck Walk* 200M Run Then -PVC Pass Throughs and Around the world in ¼ Squat *ADV use PVC Overhead Mobility Shoulder Rolling Shoulder Stretching Strength E2MOM12 Power Snatch 3 Reps WOD (15 Minute Cap) 400m Run 21 Overhead Squats 115|75 21 […]

Mid Week Chipper

Warm-up 2 Rounds 40s Work|10s Rest -Toe Taps on top of KB -Toes To KB -Bottom’s Up Waiter’s Walk (Switch at :30 Mark) -KB Single Leg Deadlift to Single Arm Press -Then- With KB 2 Rounds 10 SA Russian Swing Alternating Hands (each side) 10 Windmill 10 Halo in each direction 10 Goblet Squat with […]

Coach’s Corner Shira Brandt!

Coach’s Corner – Shira Brandt! Shira has been a dedicated member of the CFS community since December of 2017 and she just recently went through our coaching intern program. Shira has always put a strong effort into everything she does in the gym. She has grown as an athlete over the years and we’re excited […]

Please Excuse The Interruption

Warm Up All movements With Sliders 2 Rounds :40 Work/:10 Rest -Plank Drags* -Glute Bridge -Push-Up To Press Overhead Right Side -Push-Up To Press Overhead Left Side -Plank V-Ups or Knee Tucks Mobility Shoulder Rolling Strength E2MOM 12 Push-Press 3 Reps Building WOD (12 Minute Cap) 60 Clean and Jerks 115|75 for Time Interrupted by […]

All Systems Go

Warm-up Coach’s Choice Mobility Lat Stretching Strength E2MOM12 Pendlay Row 1. 10 Reps 2. 8 Reps 3. 6 Reps 4. 6 Reps 5. 4 Reps 6. 4 Reps WOD (35 Minute Cap) 3 Rounds 15|12 Calorie Bike 21 Kettlebell Swings 1.5|1 21 Box Jump Overs Schwinn = 23|18 Cals Level 2- 1|0.75 Level1- 0.75|0.5 ADV- […]

Don’t Tell Comedy Show Tonight!

CFS Comedy Night Tonight! If you are a CFS member and missed the boat on tickets, let us know we may have some available! Comedy night returns to Southie! “Don’t Tell Comedy Boston” is a local team of comedy lovers and comedians who are passionate about creating a fun and relaxed environment for experiencing live […]

Devil’s & Deadlifts

Warm-up 2:00 Jump Rope on Coach’s Call Then 2 Rounds 12 DB Suitcase Deadlift 12 DB High Pull 12 Renegade Row 6 Burpee w/ DB To Stand Mobility Banded Shoulder Stretching Banded Hamstring Stretch Strength E2MOM12 Deadlift – Based on Recent 1 RM 1. 5 Reps @ 55% 2. 5 Reps @ 60% 3. 4 […]

Thursday Couplet

Warm Up 1 min on 15s off -Row (legs only) -Plank Ups* -Row – (lean and arms only) -Rower Dips** -Row – (everything) -Hand release push ups Use a mini band above the elbows for all non row exercises. *adv – feet on the rower slide **hands on the slide of the rower Mobility Chest […]

Oly Class Returns Tonight!

Oly Class returns tonight and every Wednesday night at 6pm in Southie Orange! Warm-up 45s Work: 10s Rest -High Hang Muscle Clean and Press -Single Leg V-Ups -Bulgarian Split Squat R -Bulgarian Split Squat L -Front Squat To Push Press -V-ups -Single Leg Touch Down R -Single Leg Touch Down L Mobility Calf Stretching on […]