Classes are held in Southie Orange today. There is a CrossFit Level 1 Cert in Southie Green. There will be no Open Gym today at 5pm. Open Gym before 8am and after 5pm will be held in the Southie Green Toaster. Open gym at all other times will be held in Orange. Class takes preference […]
Warm-up 45s On|15s Rest Row – No Straps Hollow Hold Row – Eyes Closed Burpee Lateral Jumps Row Active BB FS Hold Then Row 300 at race pace Mobility Quad Rolling Couch Stretch Nutrition Challenge Benchmark WOD Retest At 0:00: 1000m Row for time At 8:00 – 18:00: Establish a 1 RM Clean and Jerk […]
Warm Up 45s Work|15s Rest -Jump Rope Singles -Banded Side Steps* -Double Unders or Attempts -Banded Deadlifts -Double Unders or attempts *arms in OHS position where possible Mobility Hamstring Stretching Shoulder Stretching Strength EMOM10 1 Tempo Front Squat 3-2-1-1 WOD For time: 50 Deadlifts 155|105 100 Double Unders 25 Overhead Squats 100 Double Unders Level […]
Warm-Up Coaches Choice Mobility Lat Stretching Strength E2MOM12 Bench Press 1. 5 Reps 2. 4 Reps 3. 3 Reps 4. 3 Reps 5. 3 Reps 6. 3 Reps WOD 10 Minute AMRAP 10 Ring Dips 20 Goblet Lunges 1.5|1 30|22 Calorie Row Level 2 – 65|45 Level 1 – 55|35
Warm-up Partner Up! P1 – 12/10 Calorie Bike P2 – Wall Sit* Switch P1- 12/10 Calories P2 – Med Ball Burpee Ground To Overhead Switch P1 – 12/10 Calorie Bike P2 – Clean Grip High Pull** Switch **rotate through positions for pull – High Hang, Mid Hang WOD E8MOM32 25|18 Calorie Bike 15 Hang Power […]
The Open begins today!! We will partner up in class today and judge each other. You do not have to be registered for the open to take class, although it is more fun if you are! For more information and to register visit The Crossfit Games Website HERE. Warm-Up Through Boxes -High Knees -Butt Kickers […]
Bring-A-Friend Day! Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening TODAY! All […]
The 2022 Open is Coming! The most magical time of the year is back! The 2022 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on Thursday February 24th, […]
Bring-A-Friend/Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening This […]
Warm Up 2 Rounds 200M Run 10 BB Bent over rows with 3 second negative 80 Singles* 10 Cossax Squat** *Round 2 – Alternating Feet **Round 2 – Front Rack Lunge Mobility Banded Shoulder Stretching Pigeon Stretch Skills Double Unders Chest to Bar Pull-ups WOD (30 Minute Cap) 3 Rounds 400m Run 20 Chest to […]