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🤔When to go RX+ or Advanced?! Have you asked yo 🤔When to go RX+ or Advanced?!
Have you asked yourself this question before starting class?.
It can be hard to know with a work-out you haven’t done before whether or not to take on the ADV version in class. Here are a few tips to help you figure it out.
•••
First we can talk about reasons why you would want to consider scaling up.
✔️To practice or expose yourself
 to a more difficult skill within a work out (Chest To Bar pull-ups, Muscle Ups or Handstand push ups).
✔️To try working with a heavier
 weight if the RX loading is on the light side for you and it’s meant to be heavy.
✔️If it’s a work-out you have done
 multiple times and want to try a harder version (For example you’ve done The Hero WOD “Murph” a handful of times and want to try it with a vest and/or unpartitioned).
✔️If you know the RX version is going to take you WELL under the intended time frame.
•••
🟢Before every workout we run through the intended stimulus by discussing recommended time frames and/or rep range for the WOD.
This will be your best guide. If you’re able to scale up to advanced and stay within the intended range, then advanced may be the way to go.
•••
🟢That being said, just because you can may not mean you should. If your form on a specific movement is being compromised or you’re at the end range of the recommended time frame for RX then those are indicators you should stay with the RX version and go for a faster time and/or more reps depending on the WOD.
•••
🟢Another thing to consider is the other movements in the work out. For example let’s say the WOD has Chin Over Bar Pull-Ups, Running and Burpees. If running and burpees are a strong suit for you, then you can afford to spend a little more time on the pull-ups.
Scaling up to Chest To Bar may be appropriate for a day like this. This will give you a chance to work on a harder version of the pull-up, while still maintaining the integrity of the WOD.
•••
Each day will be different and as always, your coaches are here to help with any scaling options in class! 🙋🏻‍♀️🙋🏻‍♂️
This nutrition challenge is going to be a little d This nutrition challenge is going to be a little different than most - while some thrive on structure and strict restrictions, many of us do not! This challenge will revolve around a few nutrition basics, with the option of adding on bonus categories for those who like a more intense challenge.

The main components of the challenge include…
🍎🥦Hitting 800g of fruits and vegetables daily
🥓🥩Hitting 0.7-1.0g of protein/ lb (of bodyweight) daily
🍹🍺Limiting alcohol consumption to 3 or less drinks a week

AND we finish up right before Memorial Day:) 

Link in bio to register and find more info!!
The days are longer, the weather feels warmer, and The days are longer, the weather feels warmer, and there’s a sense of hope lingering in the air. Anticipation for summer 2021 is HUGE!! 
...
While we eagerly await the long summer days to come, it’s time to refocus on ourselves again! The spring 2021 nutrition challenge will kick off April 19th - join us for another 6 weeks for a hecking good time:) 

Link to register and challenge info in bio!
🌟More Open Highlights🌟 There were so many a 🌟More Open Highlights🌟
 There were so many amazing moments from the CFS community. We’d like to mention a few that stuck out!.
✨Kathleen Early getting her first Chest To Bar pull-up in 21.3 and then doing 29 more! @katleen409 
✨Kyle Long getting his first Chest To Bar pull-up in 21.3 and then doing 29 more! @kylejameslong 
✨Daniel Dykes crushing the barbell complex in 21.4 with a weight of  240! @djdykes9 
✨Danny Valeri getting 8 Bar Muscle Ups in 21.3 - the most she’s ever done in an Open WOD! @danny_valeri 
✨Stacey Trojanowski getting a Bar Muscle up on her Re-Test of 21.3 - the first one in an Open WOD for her! @staceface814 
✨Erin O’ Brien and Meg Shenk - first time taking the 35lb db for a spin in 21.2! @erinnnobrien 
✨J BO increasing his score on 21.1 with more wall climbs on his Re-Test! @boguejeffrey 
✨Ben Brauer finishing 21.3 and increasing weight on the complex in his Monday Re-Test! @bennyb58 
✨Julia Moriggi finishing Open WOD 21.2 in under the time cap! @juliamoriggi 
✨Krista Locurto with her first open crushed it! Finishing 21.2 in under 16:00 and hitting 155 on the barbell complex in 21.4 @kristalocurto 
✨Kaitlyn Keefe getting multiple Wall Climbs in 21.1 @katelyn.keefe 
✨Alex Spear crushing the BB Complex in 21.4 with 225#
✨Ashley Billings. - did 21.2 Twice, First time getting capped out and the second time she finished in under 19:00 on her re-test! @aem5114
•••
If there’s a highlight that you’d like to share, please comment and/or post a story and tag us in it!.
👏🏻👏🏻👏🏻👏🏻Amazing work everyone! We’re Already looking forward to 22.1!!
💪🏼The @crossfitgames Open has returned and w 💪🏼The @crossfitgames Open has returned and we’d like to take a moment to recognize some amazing efforts, first timers and qualifiers for Individuals, Masters and Team!💪🏼
•••
The next stage is the Quarterfinals which is another online competition for the top 10% competitors in North America! We are so very proud of the effort from the whole community and below are our Open Qualifiers.
•••
Ladies💪🏼.
🌟Carly Stote - @cstote
🌟Sarah Radford- @sjradford
🌟Emilly Sackett - @esackett
🌟Jillena Decarteret - @jillepeno_pepper
🌟Jen Nacion @jennnacion 
🌟Marissa Martinez @marimarti4 
🌟Mariah Lombard @mariahlombard_ 
🌟Carly Dominguez @carly_dominguez 
🌟Jen Muccio @jennyyyfit
🌟Lindsay Melanson @lindsmelans
🌟Sam Kaplan @skaplynne 
•••
Gents 💪🏼.
🌟Brendan Caslin @bcas22
🌟Matt Shea @mtrshea27 
🌟Goose @goosedada 
🌟Matt Martinez @texastoast_91 
🌟Brian Cunningham @briancunningham
🌟Dave Chaput @davechaput10 
🌟Chuck Dibilio 
🌟Ben Brauer @bennyb58
🌟Thomas Kuchenreuther @tomkuch 
🌟Shane Yeomans @syeomans
🌟Jordan Koloski @jjkoloski
🌟Dale Kearney @kearneydale
🔥Squats On Squats🔥. The first stage of the o 🔥Squats On Squats🔥.
The first stage of the open has come to a close and some of you have asked about getting on the squat gain train! 🚂.
If you are interested in following a specific 12 week squat cycle please fill out the link in our bio and we will send the further details!
Wednesday Wall Ballin 😎. We’re taking on 90 R Wednesday Wall Ballin 😎.
We’re taking on 90 Reps in today’s WOD!
Remember to set yourself up for success with this classic CrossFit movement!.
🎯Throw and catch from that front rack position - elbows pointed down and slightly in front of the body. Keep your palms under the ball and by your chin.
🎯Drive through your legs just like you would a thruster before you release the ball.
🎯Use the floating targets around the gym for accuracy. If you’re using the wall be sure to keep your eyes on and hit the shamrock on the wall instead of blindly throwing the med ball up.
🎯Remember to breathe! Exhale on the release of the ball.
🎯Shoot for the 10’ target. Scale the weight of the ball before reducing the height.
🙋🏻‍♀️🙋🏻‍♂️Your coaches are always here to help with further scaling options! Come on in and get your midweek fitness on with us!.
#bostonfitness #wallballin #crossfitsouthie #springfitness
💸☘️Southie Swag Special!☘️💸
•••
Check out our newest deals on your favorite gear!
💸ALL Sweatshirts- $35.00.
💸All Joggers - $20.00.
💸Tank Tops - $10.00 (excluding our black muscle tank) 
Stop by the front desk and grab your swag before it’s too late!.
#swagsale #bostonfitness #crossfitsouthie
🔥🔥🔥21.3 & 21.4🔥🔥🔥 Final Week of 🔥🔥🔥21.3 & 21.4🔥🔥🔥
Final Week of the Open is here and we couldn’t be any prouder of the effort this community has put forth!!
We’ve loved watching you all push yourselves on 21.3 & 21.4! 👏🏻👏🏻👏🏻
•••
Be sure to enter in your scores for BOTH 21.3 and 21.4 on the games Website. If you missed out on the fun Friday, don’t worry you can make these wods up before Monday night!
••••
Games link in bio! #crossfitopen2021 #community #crossfitgames
🌼SPRING CLEANING🌼 Hellloooo 60 degrees and 🌼SPRING CLEANING🌼

Hellloooo 60 degrees and goodbye seasonal depression!! Time to clear out some CFS apparel - which means time to stock up😊

-Masks on sale for $5-

-Swipe for apparel pricing-
🔥Strict, Chesties & Chin over Bar...you're in f 🔥Strict, Chesties & Chin over Bar...you're in for a treat with today's Pull-Up Layer Cake!🔥
Each round provides a different challenge and goal. There are a number of ways we can adjust the work out to keep you on track with the intended time domain, stimulus and still maintain the integrity of the movement.
•••
✅The best place to start is adjusting the number of reps. If you're able to do unassisted strict pull-ups and 10/7 is too much for this time domain, we can change the number so you still get to work in some strict pull-ups without getting stuck there too long. That being said it's ok to struggle a bit and take a little more time here to have a quick rest and reset.
•••
✅Ring Rows are a great option for this work out as well. Especially in the first round where we are looking to build strict strength. Be sure to set yourself close enough to the rig, where it's a challenge to complete the rep.
•••
✅Resistance bands can also help to give you some assistance. Be sure to pick the lightest band you can while still maintaining standards.
•••
✅Combinations of these scaling options can be appropriate as well. For round two, if you're able to get your chest to the bar with a thin band and know that 20 will be too many. Perform 10 with the lightest band you can, instead of 20 with a thick band.
•••
There are many ways to adjust this WOD and the options will be different for each athlete. Your coach's are here to help you figure out the best plan that will get you a great work out and closer to the goals you set for yourself and your pull-up journey.
•••
For those of you that are looking to scale up any of these movements, there is an advanced option with muscle ups where the same guidelines can be used. If you can perform strict muscle ups and know 10/7 is too much for today, scale the number back so you still get to practice the movement without getting stuck there.
•••
Our journey to get better is continuous no matter what level you are currently residing in. So come on in and get better with us today :)
Who else has been loving these extra sunny days ou Who else has been loving these extra sunny days outside?!☀️🙋🏻‍♂️🙋🏻‍♀️.
*Just a friendly reminder - Masks are required at all times when on CFS Property, including when outdoors☀️😷Thank you as always for your cooperation! Looking forward to another season of fitness with you all!
21.✌🏻 ••••• Great work with this on 21.✌🏻
•••••
Great work with this one crew! The energy was amazing yesterday!👏🏻👏🏻👏🏻👏🏻 It’s the best part of the open! We hope you’re enjoying this @crossfitgames repeat Workout from 2017! 
If you missed class yesterday don’t worry you can make the WOD up anytime before Monday night. Don’t forget to submit your scores! Link in bio 👆🏼👆🏼👆🏼👆🏼
How It Started ➡️➡️How It’s Going! Longe How It Started ➡️➡️How It’s Going!
Longer days, warmer weather and open garage doors are making their way to CFS 🙌🏻.
If you haven’t made it back in the gym since our last shutdown, this is YOUR REMINDER...we’re here and it’s only getting better.
💪🏼Come back in and take control of your health and fitness again with the best community there is!.
For those of you already coming in to crush it every week...We see you 👀 and we’re so happy you’re here!
🥳Here’s to more Sunlight, Squats and Running workouts together!.
#bostonfitness #community #summercountdown #tbt
👋🏼Hello Hand Care👋🏼. Crossfit can chal 👋🏼Hello Hand Care👋🏼.
Crossfit can challenge us with large quantities of pull ups, kettlebell swings, and Toes To Bar along with a host of other movements that can stress the skin on your hands.
•••
While these are great movements , they can sometimes leave our hands battered and bruised with the occasional blister.
🙌🏻There are ways to prevent hand injuries from occurring and also ways to take care of injuries that couldn’t be avoided.
•••
Here’s a common misconception 🙅🏻‍♀️🙅🏻
“I want to build calluses because it will toughen my hands”
✔️Truth....The build up of calluses is usually the culprit of superficial hand injuries. Ideally, we’d like to have nice smooth hands with an even surface throughout.
•••
You can purchase callus shavers or pumice stones online, or at your local pharmacy to shave down any excess skin. Soaking your hands or showering before shaving will work best.
🧼 As another preventative measure, be sure to wash all chalk off of hands after workouts and use moisturizer such as bag-balm, to prevent drying out of the hands.
Grips, Athletic tape and chalk also work to improve our grip and prevent and protect any cuts on the palm. If you know a lot of pull ups are on deck don’t be afraid to place a few strips of athletic tape or chalk in your trouble areas to help prevent ripping. Don’t become overly reliant on tape and chalk, use it only as a precaution!
•••
Sometimes we push ourselves so hard that hand injuries occur even after careful maintenance of our precious hands (a small price to pay for the great things we are doing for the inside of our bodies). If a hand cut does occur, use warm soap and water to clean the area, apply antibacterial ointment, and cover for the first few hours. After that, remove the dressing and let nature heal the rest.
Also, don’t forget to wipe down your pull up bar or barbell after the WOD!
🤸🏻‍♀️🤸🏻‍♂️21.1 🤸🏻🤸🏻‍♂️.
Week One of the @crossfitgames open is underway! Remember to submit your scores on the CrossFit Games website before Monday at 8PM ⏰. It’s not too late to register and perform the workout for anyone that missed class Friday!
••••
We hope you’re having fun with this one!! It’s been awesome as always to watch you all push hard and do more than you thought you could!!
••••
Link to the games Website can be found in our bio 👆🏼👆🏼👆🏼👆🏼
That Pull-Up Hair F L O W... It’s a beautiful ni That Pull-Up Hair F L O W...
It’s a beautiful night for fitness! We have Pull-Ups, Kettlebell Swings, Lunges and our first RUNNING WOD of the season.....Come on in and get your flow on! Classes at 4,5,6, and 7! We’ll see you soon 💪🏼🏃🏻‍♀️🏃🏻
The @crossfitgames 2021 Open Starts THIS WEEK 💪 The @crossfitgames 2021 Open Starts THIS WEEK 💪🏼💪🏼💪🏼Which movements are you hoping to see?!
•••
Here at CFS we will be performing the workouts each Friday during all class times. If you’re unsure whether the open is for you or not keep reading....spoiler alert ➡️The Open is for everyone!
•••
Each week for the next 3 weeks there will be a new workout and a new chance to push yourself and do something you didn’t know you could!.
Every WOD can be scaled just as they are with our regularly scheduled classes. You'll submit your score online to a worldwide leaderboard 🌎 and be part of the biggest Crossfit event of the year!
•••
If you want to participate in the Open and won’t be here on Friday you can make up the workout during open gym as long as you submit your score by Monday!.
For more information and to register follow the link in our bio! ⬆️⬆️⬆️
🔥Wall Ball, Bikes & Barbells🔥 We love kickin 🔥Wall Ball, Bikes & Barbells🔥
We love kicking off the weekend with our fit friends! If you haven’t been to a Saturday class yet....what’re you waiting for?!!
The CrossFit Open is quickly approaching and it’ The CrossFit Open is quickly approaching and it’s time to start zoning in on what we can control to improve our fitness and overall health during those three weeks! One of those things being: NUTRITION

The CrossFit Open is not the time to go into a caloric deficit. If anything we should stay at maintenance or increase our caloric intake due to increased stress on the body! We want to maximize recovery to ensure we’re ready for anything thrown at us – whether that’s multiple workouts in a week or retesting a workout the Saturday or Sunday after. 

How to optimize performance:
✨Carbs will be your best friend:) Get some quality carbs in 1 to 2 hours before the workout to stay fueled throughout
✨Follow up your workout with carbs and protein at about a 2:1 ratio, respectively. This can come in the form of a shake, snack, or meal
✨SLEEP – 8 hours minimum, emphasizing RECOVERY during these 3 weeks!! 
✨Maintain an intake of high quality, less processed foods to keep energy levels high

If this seems overwhelming and you need a little more guidance – check out our newly updated nutrition coaching options at the link in our bio!
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