Zoom Classes Starting on Monday. Schedule this Week – Monday 12pm & 530PM, Tuesday – 7am & 5:30PM, Wednesday – 12pm & 5:30PM, Thursday – Christmas Eve – 7am, Friday – Christmas – Off Warm Up 1 Minute Each: No Rest 3 way Lunge SL Deadlift Right Plank Up 3 way Lunge SL Deadlift Left […]
G.R.A.C.E. to the Finish is a 62:00:03 (62 hours and three seconds) giving challenge from 12/19 at 8AM through 12/21 at 10:03PM. The virtual event will support the creation of The G.R.A.C.E. Center at Our Lady of the Valley (OLV) Regional School and commemorate the exact one-year anniversary of Grace Rett’s world record-setting consecutive indoor […]
Please see SugarWOD for At Home modification Warm-up 40s on 10s off 2 Rounds -Suitcase Deadlift RIght -Front Rack Weighted Step Up Reverse Lunge Right -Db High Hang High Pull Right* -Suitcase Deadlift Left -Front Rack Step Up Reverse Lunge Left -DB High Hang High Pull Left *2nd Round DB High Hang Muscle Snatch Then 10 […]
Please see SugarWOD for At Home modification Warm Up 40|30 Cal Bike* -Then- 3 Rounds 10 Cossack Squats 5 Inchworms 10 Glute bridges 5 Prone angels *First 5 and last 5 Cals with the Arms only Accessory 3 Rounds with a Band 1:00 Each Movement Side Steps Strict Press Pull Aparts WOD (30 Minute […]
The gym will be open for equipment pick up from 6am – 6pm today. There will be no classes or working out due to the Boston Fitness shutdown mandate. Decoding The Erg Screen Check out some helpful information from Goose on how to decode your Erg Screen! Your time elapsed is the first number shown […]
“The much anticipated 12 Days of CrossFit Southie WOD will be run today during all classes. I created this workout back in 2008. I gave this workout to Patrick Padgett in a card as a Christmas present that year and it is one of my favorite memories of our friendship, as we battled it out […]
Warm-up 2:00 Jump Rope (Singles, alt. Feet, High Knees, Ect.) Then 2:00 Double Unders or attempts Then 2 Rounds :40 Work/:10 Rest and Switch -Strict Press with Feet In Split Jerk Landing Position -Squat Mornings -Plank Up/Over Barbell Mobility Rolling Upper Back Quads Calves Strength EMOM12 1 Push-Jerk 1 Split Jerk WOD 5 Rounds 2 […]
Warm Up Coach’s Choice Strength EMOM10 1 Heavy Manmaker WOD 21-15-9 Power Snatch 95|65 Box Jump 27|24 Level 2- 95|55 Level 1- 75|35 ADV- 115|75
The new Mask mandate starts today. Masks are to be worn at all times while in the box. We understand it may take some time getting used to training in a mask. Scale down as need be, it will get easier with time. We sent out an email earlier in the week with mask options […]
Member Spotlight- Krissy Burke! We are so excited to announce Krissy Burke as our December member spotlight!! Krissy has been a staple member of the CrossFit Southie 5pm squad ever since she joined a few years back. No matter what the workout is, Krissy is there giving it her absolute all with the most positive […]