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Nov 2nd, 2015

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Category: CrossFit
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Butts and Gutts cancelled going forward

There will be no formal butts and gutts tonight or going forward through the rest of fall and winter.  Bathing suit season is officially over.  Strength Every 2 Minutes for 14 minutes 2 Clean and Jerks (Full Squat and Split Jerk) WOD 10 Minute AMRAP 1 Squat Clean (155,105) 5 Double Unders 2 Squat Cleans […]

Oct 26th, 2015

Comments: Comments Off on 2015 Southie Showdown
Category: CrossFit
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2015 Southie Showdown

2015 Southie Showdown Individual Competition, Rx & Scaled Divisions November 7th & 8th Registration Fee: $110.00 Box HQ Fee: $1.00 Total: $111.00 CLICK HERE TO REGISTER All workouts have been released! Please see below: Day 1 Events Stanky Legs Stanky Legs (13 minute cap) 3 Rounds 535m Run 15 Overhead Squats (135, 95) Scaled – […]

Oct 22nd, 2015

Comments: Comments Off on Showdown WOD Announcement – “The Little Engine That Could”
Category: CrossFit
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Showdown WOD Announcement – “The Little Engine That Could”

This workout will take place on Day 1 of the Showdown. The Little Engine That Could (10 minute cap) 60 Burpee Box Jumps for Time (24, 20”) EMOM- 6 Kettlebell Swings (2,1.5pd) Scaled – 1.5, 1pd. Step ups are allowed. Movement Standards Burpee Box Jumps– The athlete must remain in their lane, facing their box […]

Oct 20th, 2015

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Category: CrossFit
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Showdown WOD Announcement – “Stanky Legs”

This event will take place on Day 1 of the Showdown. Stanky Legs (13 minute cap) 3 Rounds 535m Run 15 Overhead Squats (135, 95) Scaled – 95, 65 Movement Standards Run – 1 loop around the building. Anyone that does not follow the predetermined course will be scored a 0 for the event. Overhead […]

Oct 15th, 2015

Comments: Comments Off on Showdown WOD Announcement – “What’s Your GamePlan?”
Category: CrossFit
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Showdown WOD Announcement – “What’s Your GamePlan?”

This workout will take place on Day 1 of the Showdown. What’s Your GamePlan? – (2 separately scored events) In 8 Minutes Establish Max Weight for the Following: 2 Hang Squat Cleans 2 Shoulder to Overhead There will be a 30 second transition following the complex, then: 90 Seconds to Complete Max Bar Muscle-ups Scaled – […]

Oct 13th, 2015

Comments: Comments Off on Showdown WOD Announcement – “Mighty Mouse”
Category: CrossFit
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Showdown WOD Announcement – “Mighty Mouse”

This workout will take place on Day 2 of the Showdown. Mighty Mouse (7 minute AMRAP) 50 Thrusters (75,55) 30 Power Snatches Then AMRAP Handstand Push-ups Scaled – 55, 35; Wall Climbs Thrusters– The athlete may squat clean the first rep. Hip crease must clearly be below the knee. Full extension, with control at the […]

Oct 12th, 2015

Comments: 16
Category: CrossFit
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Columbus Day

We will be running a reduced schedule with All Levels Classes at 530,630,730,9,11,12,4,5,6 & 7pm. Bootcamp is on as scheduled.  The gym will be open all day if you want to come in at a non class hour for Open Gym. Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd […]

Oct 8th, 2015

Comments: Comments Off on Showdown WOD Announcement – “Patilac”
Category: CrossFit
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Showdown WOD Announcement – “Patilac”

  This workout will take place on Day 2 of the Showdown. Patilac – 10 min cap 40/30 Chest to Bar Pull-ups 75 Double Unders 50/40 Calorie Row 75 Double Unders 40/30 Toes to Bar Scaled Version 30 Chin over Bar Pull-ups 75 Single Unders 40/30 Calorie Row 75 Single Unders 30 Sit-ups Movement Standards […]

Aug 4th, 2015

Comments: 17
Category: CrossFit
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Support Rachel Goose on her way to Weightlifting Nationals

Hi Guys!  Many of you maybe wondering what happened to that other Goose at Southie the last few months?  Some of you may/may not have noticed I was also not present on the Regionals Team this year as well.  In addition to coaching part-time, and working out with the toasties this year- I had made […]