I vividly remember one of my first interactions with Haley which took place at the CrossFit Southie Grand Opening. I was watching Haley rip through box jumps and a barbell during her WOD and thinking to myself… that girl can move! After she finished up, I approached her as she laid on the ground with […]
Next week the indoor gyms can open in the city of Boston. This comes with many rules and guidelines to ensure a safe environment among the COVID-19 virus. Many of you have expressed your hesitation to come indoors and some of you simply like the outdoor class and want to keep them going. We hear […]
Next week the indoor gyms can open in the city of Boston. This comes with many rules and guidelines to ensure a safe environment among the COVID-19 virus. Many of you have expressed your hesitation to come indoors and some of you simply like the outdoor class and want to keep them going. We hear […]
Warm Up Fish Game 10 Scap Push Ups 10 Prone Swimmers —————– 2 Rounds of 5 of each I’s, Y’s, T’s, Cobras, W’s Strength EMOM15 1.Single Arm Floor Press* 10 Reps- 5 each Side 2. Single Arm Bent Over Row 10 Reps each side 3. Rest *Can use a medball for upper back support WOD […]
Warm Up 3 Rounds Run 200m 10 banded good Mornings 10 banded high pulls 10 banded Strict press 5 Banded Elevator Front Squats Mobility Hamstring/Psoas Rolling and Stretching Strength E2MOM12 Elevator Front Squat (Pause halfway up and resquat) 5 Reps WOD 12 Minute AMRAP 12 Sumo Deadlift High Pulls 75|55 12 Push-presses 12 Front […]
Warm Up In 5 Mins 20/15 Bike 20 Step Ups 24|20 10 Russian Swings 10 American Swings 20 Sit ups AMRAP Plank Mobility Calf stretching on the Box Midline 2 Rounds 40s work:20s Rest 1. Plank Walks around the box with toes on the box 2. Box Crunches 3. Hollow Rocks 4. Single Leg V-ups […]
Warm Up 15-12-9* Banded Thrusters Banded Good Mornings Burps *200m Run at the beginning and after each round Mobility Banded Hamstring Stretch Strength E2MOM 14 1 Bear Complex -Power Clean -Front Squat -Shoulder to Overhead -Back Squat -Shoulder to Overhead WOD 800m Run Buy-In Then 3 Rounds 15 Burpee Lateral Jumps 15 Squat Clean Thrusters […]
Warm-up 3 minutes of Jump Roping Mini Band Warm-up 2 Rounds 45s work:15s Rest Monster Walks Front to Back High Plank Alt Leg Abduction Glute Bridges Glute Bridge Marches Soft Knee Butterfly Skill Pistols Strength EMOM15 1.Double Banded RDL- 5 Reps 2. Weighted Banded Glute Bridge- 10 Reps 3. Rest WOD 7 Rounds 10 Deadlifts […]
Normal Schedule Today Warm Up 200 Row – Legs only 10 PVC Pass throughs 10 BB Muscle Snatch 10 BB OHS 200 Row – Lean and Arms only 10 PVC Around the worlds 10 BB Power Snatch 10 BB OHS 200m Row – Entire Body Mobility Upper Back Lats Chest Strength EMOM10 1 Squat Snatch […]
Happy 4th of July! Meet at Moakley field, on Day Boulevard at 8 &9am today. No registration required. There is a parking lot which usually has spots available as well as street parking. Sunday July 5th – Normal Schedule. CrossFit at 9 & 10am. CTX at 11am. Registration is required through the ZenPlanner app. Outdoor […]