Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? The last Thursday of every month 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! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!
Member Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.
Girls Gone Wild Take 2 – Friday March 13th from 6-8PM
Join us for another great night dedicated to a few of our Crossfit Girl Benchmarks! Athletes will be on Co-Ed Teams of 5 including scaled, intermediate and RX athletes! Girls Gone Wild will be run in a relay style! Each athlete will perform one of the Classic Crossfit Girl WODs listed below. There will be scaling options for each WOD. We will make your teams and you will decide together which athlete will take on which girl. All are encouraged and welcome to throwdown! To register please fill out THIS FORM
* There will still be GENERAL CLASSES at 4 and 5pm this night. The 6 and 7pm classes will be cancelled. All are encouraged to come in. If you miss registration, come in anyway we will fit you in!
Teams of 5 Relay. Teammates must tag before proceeding on to the next portion of the workout.
*We will also have an advance option for smaller teams that would like to take on two or more girl WODS! However no athlete can perform two WODS back to back.
50 Thrusters (45/35)
30 Pull Ups
Intermediate – 35/25; 25 Pull Ups
Scaled – 750m Row; 30 Thrusters, 30 Jumping Pull Ups
Intermediate – 15-12-9
Scaled – (65/35); Jumping Pull-Ups
150 Wall Ball (20/14)
Men – 10ft target
Women – 9ft target
Intermediate – (14/10)
Scaled – (14/10) 100 Reps
30 Clean and Jerks (135/95)
Intermediate – (95/65)
Scaled – (65/35)
Intermediate – (185/125) 15-12-9
Scaled – (135/95) Hand Release Push-Ups
St. Patrick’s Day Murph
Join us Sunday March 15th for our Annual St. Patrick’s Day Murph! The South Boston Parade is held this day. Each year we come in and work hard in honor of an American Hero before the parade starts! Heats begin at 8AM and 8:30AM. There will be scaling options for all!
“Murph” is a CrossFit Hero WOD named after t Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.
1 Mile Run
1 Mile Run
Level 3- 75 pull-ups, 150 Push-ups, 200 squats
Level 2- 50 pull-ups, 100 Push-ups, 150 squats
Level 1 – 800m Runs, 30 pull-ups, 60 push-ups, 90 squats
In-House Throwdown: Saturday, May 2nd!
This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making the teams for you!
Teams will be co-ed and will be made up of 2 Rx athletes and 1 scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements for that division. Your coaches will be creating the teams to make sure that they are fair AND to shake things up a bit so that we all have a chance to meet some new faces at the gym. We’ll announce the teams and workouts ahead of time so that you can get together with your team to meet and come up with a game plan. Creative team names and outfits are HIGHLY recommended, though not required.
As always, we’ll close the day out with some beers, ciders, and a barbecue in the parking lot. There will definitely be corn hole… and maybe the return of the dunk tank?! We really hope that EVERYONE can make it and participate! If you are on the fence, talk to someone in class who did it last year or ask one of your coaches… we will help convince you!
Ragnar Relay Cape Cod
Ever want to spend two days in a van running 200 miles with some of your favorite gym buddies?!! Well, here’s your chance! We’re putting a team (or two) together again for the Ragnar Relay Cape Cod! Teams will consist of 12 runners. The mileage is split between your 12 runners.
This race has got it all. White sand beaches? Check. Historical landmarks? Check. Breathtaking coastal views? Check. New start line? Double check.
This year, your team of 12 will kick things off at a brand new start line at the historic seaside town of Duxbury. For 200-ish miles, you’ll make your way over bridges, wooded and paved trails, and beautiful beaches, relay-style.
On Saturday, your team will cross under the big orange arch at the biggest finish line beach party in New England back at Smuggler’s Beach. You’ll have access to five beaches, live bands and local attractions. It promises to be a can’t-miss party.
From the newcomers to the multi-year veteran, from Bostonians and the out-of-staters who are dying to try their bad Boston accents, grab your friends and get in before this race sells out!
Location: Duxbury, MA – Smuggler’s Beach
Race Date: Friday May 8th. – Saturday May 9th
Registration Cost: $150/person +cost of van rental.
If you would like to join our team please fill out our inquiry form here . Don’t miss out on the most epic run of your life!