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Jul 27th, 2021

Comments: Comments Off on Upcoming Event – Annual CFS Bar Crawl!
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Upcoming Event – Annual CFS Bar Crawl!

Annual CFS Bar Crawl! – Saturday August 7th -Start time 3PM Join us for our second event of the summer! We’re bringing back the CFS Bar Crawl and we’d love for you to join us! You can find the itinerary below. Stop in at any point and stay for as long as you like. All […]

Jul 26th, 2021

Comments: Comments Off on Bring-A-Friend Day This Thursday!
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Bring-A-Friend Day This Thursday!

Bring-A-Friend Day! Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. […]

Jul 25th, 2021

Comments: Comments Off on That Lunge Life
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That Lunge Life

Warm-Up 400m Run 5 Burpees 5 KB Swings 10 Lunges 300m Run 5 Box Jumps 5 KB Swings 10 Front Rack Lunges 200m Run 5 Burpee Box Jumps 5 KB Swings 10 Front Rack Lunges Strength E2MOM 10 Front Rack Lunge 10 Reps (5 Each Side) WOD For total rounds/reps 4 Rounds 3 Minutes Work: […]

Jul 24th, 2021

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Weekend Work Horse

Warm-up EMOM 6 1. 200M Run 2. 10 Hand Turn Overs* 3. 30 Double Unders or 60 Singles *Round 2 Around The World “Persimmon” (35 min Cap) -Rx WOD- 800m Run 40 Pull-ups 80 Double Unders 600m Run 30 Toes-to-Bar 60 Double Unders 400m Run 20 Pull-ups 40 Double Unders 200m Run 10 Toes-to-Bar 20 […]

Jul 23rd, 2021

Comments: Comments Off on Barbells Over Boxes
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Barbells Over Boxes

Warm-Up 40|30 Cal Row Grab a box and a heavy band and a lighter kb – 1|.75pood 2 Rounds 20 Bandy Good Mornings 20 KB Step Ups* 10 Muscle Cleans 10 Front Squats 10 KB Banded Strict Press -Add some weight to the bar for round 2 * 2nd round – Box Jumps – 1st […]

Jul 22nd, 2021

Comments: Comments Off on CFS Benchmark WOD “SnatchBalls”
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CFS Benchmark WOD “SnatchBalls”

Warm-up 3 Rounds 30s Each (1:00 Total) SL Deadlift R SL Deadlift L -Rest 15s- MB Push Press to Target Wall ball -Rest15s- Muscle Snatch Power Snatch -rest 1 minute- *add weight to the bar each round Mobility Hamstring/Glute Rolling Strength E2MOM12 3 Deadlifts @85% -straight sets CFS Benchmark WOD “SnatchBalls” AMRAP 7 7 Power […]

Jul 21st, 2021

Comments: Comments Off on Fired Up
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Fired Up

Mobility Class Tonight 7pm Warm-up 2 Rounds 1:00 On |15s Rest -Bike -Sa Deadhang (30s Each Arm) -Wall Plank* -Wall Squat Therapy *2nd Round Wall Climbs Skill Chest to Bar Pull-ups Handstand Push-ups WOD Each for Time: E7MOM 28 (4 Rounds) 20|15 Cal Assault Bike 15 Chest to Bar Pull-ups 15 Back Squats 135|95 10 […]

Jul 20th, 2021

Comments: Comments Off on Split The Difference
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Split The Difference

Oly/Pump tonight and every Tuesday night @ 7pm Warm-up 200m Run 3 Rounds 5 Box Jumps 5 KB Swings 5 Push Ups Partner Strength With a Partner* Power Clean and Jerk Min 1-3: 12 Reps @ 75% Min 4-6: 10 Reps + 10|5lbs Min 7-9: 8 Reps + 10|5lbs Min 10-12: 6 Reps + 10|5lbs […]

Jul 19th, 2021

Comments: Comments Off on Front Of The Week Front Squats
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Front Of The Week Front Squats

Warm-Up 1 Min of Each -Singles -Tempo Front Squats 3-1-X-1 -Burps -Double Unders -Tempo Push Press 3-1-X-1 -Burpee Lat Jumps Mobility Calf Rolling Quad Rolling Strength EMOM10 Front Squat 1 Rep 1. 75% 2. 80% 3. 80% 4. 80% 5. 85% 6. 85% 7. 85% 8. 90% 9. 90% 10. 90% WOD – 20 Min […]

Jul 18th, 2021

Comments: Comments Off on Sunday Bench Day
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Sunday Bench Day

Warm-Up 30|20 Cal Assault Bike* -Then- 2 Rounds 8 Dive bombers 10 Sit Ups 8 Scap Push Ups 80 Singles* *Rd 2 – 40 Dubs *Increase pace every 5 Cal Schwinn – 45|30 Cal Strength E2MOM12 Bench Press 3 Reps (If there are not enough benches use boxes, or complete a floor press) WOD EMOM12 […]