Warm-up EMOM 8 1. 12/10 Ski 2. 10 Cossax Squat + 5 Inch Worms 3. 100M Run 4. 3 Pull To Stand Mobility Forearm Rolling Skill Rope Climbs WOD Alternating EMOMs EMOM10 1. 15|12 Calorie Ski 2. 14 Kettlebell Lunges 1.5|1 Rest 3 Minutes EMOM10 1. 20 Kettlebell Swings 1.5|1 2. 2 Rope Climbs Rest […]
Warm Up 30/20 Calorie Bike Then 10 – 8 – 6 -BB Snatch High Pulls* -Front Squat -Strict Press -Front Rack Lunge -Barbell Rollouts *From the Pockets Mobility Hamstring Stretch Quad Stretch Strength E2MOM12 Box Squat 3 Reps WOD (18 Minute Cap) 50|40 Cal Bike 40 Thrusters 95|65 30|22 Calorie Bike 20 Power Snatches Schwinn […]
Parade Day! Warm-up 1 Minute Each Station No Rest -Russian Swings -Up and Over the KB Push Ups -Goblet Lunges -Burps -SA Bent Over Rows* *30s Each Side Mobility Shoulder Rolling Accessory 2 Rounds 30s Work:10s Rest & Rotate -Scap Push-ups -Alternating High Plank Shoulder Taps -Banded Pull-aparts -Banded Bent-Over Row U.S. Marine Corps […]
April 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 fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move […]
CFS Comedy Night! 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 comedy. All comedians remain unknown until they take the stage. Every lineup is carefully curated to include the very best local […]
Warm-up 2 Rounds :45 Work/:15 Rest and Rotate -Jump Rope Alternating Singles* -Behind the neck snatch grip push press -Jump Rope High Knees -Muscle Snatch from each position *Round Two Double Unders or attempts Mobility Banded Shoulder Stretching Strength EMOM12 Squat Snatch 1. High Hang 2. Mid-Hang 3. Floor -If newer to the Snatch perform […]
Warm-up :40s Work|:20s Rest – Banded Deadlift – Monster walk – Good Morning – Strict Press – Side Steps – Bent Over Rows Mobility With the long Band -Hamstring Stretch -Chest Stretch -Lat Stretch Strength E2MOM12 Push-Press 2 Reps WOD 3 Rounds 21 Box Jump Overs 15 Deadlifts 135|95 9 Shoulder to Overhead Level 2- […]
Warm-up Burpee Breakdown -5 Burpees -10 Squat Thrusts -15 Burps -20 Push-Ups Then With Mini Band 2 Rounds -10 Front Squats* -5 Arnolds Press -10 Superman** -10 Glute Bridges *Band Around Knees **Band Around Wrists Mobility Quad Rolling Couch Stretch Strength EMOM10 1 Front Squat @90% -Spend 5-7 minutes warming up to find 90% and […]
Warm Up 1:00 Row @ Moderate Pace 10 Scap Push-Up 10 Prone Swimmers 1:00 Row Increasing Pace 10 KB Windmill (5 each side) 10 Alternating Russian Swings 1:00 Row Increasing Pace 10 Uneven Push-Ups on KB 10 Full American Swings Mobility Forearm Rolling Chest Stretch Skill Rope climb WOD 20 Minute AMRAP 20|16 Calorie Row […]
Warm-Up Coaches Choice Mobility Overhead Stretching Strength E2MOM12 Box Squat 3 Reps WOD 4 Rounds 10 Single Arm Snatches 50|35 10 Lunges RA lockout 10 Toes to Bar 10 Lunges LA lockout Level 2 – 40|25 Level 1 – 35|20