CrossFitWOD

No Parking in the Main Lot Today. Please Park in the lots by the Running Route

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Throwback – 2014 Scavenger Hunt

Parking Update this Weekend
Saturday – TODAY! – The main parking lot will be seal-coated and our main lot will be off limits.  Please enter through Alger St. for Parking which will be available behind the old transmission building to the left of Southie Orange and in the old Blue Cross Blue Shield parking lot by the running path. 

Any cars that are left in the lot overnight Friday will be moved/towed to the empty lots on Dot Ave towards the T and can be picked up at no charge.

On Sunday, parking will be reopened in our main lot but the drive through portion toward pier transmission and BCBS will be off limits.

Warm-up
Team Up!
Run one loop with a plate

Then:
2 Rounds
:40 Work/:20 Rest and Rotate
P1- Med Ball Thruster
P2-Negative Push Up
P3 – Overhead Hold With Plate

Midline
3 Rounds
:45 on/:15 off
Dragon Flags
Bicycle Abs
Body Saw w/ Sliders

WOD
Teams of 3
2 Athletes Work at a Time
150 Burpees
150 Hang Power Snatch 95|65
Once Complete

200m Sled Push- (400m line)
(3|2plates)
Remove 1 plate and complete 4 50m sled sprints each.
200m Sled Push as a Team back to the Gym.

L2 – 75|55, 2|1
L1 – 55|35, 1|0

Extra Work
Work up to a max weight for the Complex
1 Power Clean
2 Front Squats
3 STOH
4 Front Rack Lunges




Important Weekend Parking Update & Open WOD 20.2

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Coach Sarah

Important Weekend Parking Update
This Saturday– The main parking lot will be seal-coated and our main lot will be off limits.  Please enter through Alger St. for Parking which will be available behind the old transmission building to the left of Southie Orange and in the old Blue Cross Blue Shield parking lot by the running path. 

Any cars that are left in the lot overnight Friday will be moved/towed to the empty lots on Dot Ave towards the T and can be picked up at no charge.

On Sunday, parking will be reopened in our main lot but the drive through portion toward pier transmission and BCBS will be off limits. 

Local 10K This Sunday!
Looking for some extra fitness this weekend?! Join us for The 37th Annual Boston Firefighters Local 718 10K Memorial Road Race! This run is just up the street and has a great after party. An awesome way to kick off your Sunday Morning! Check out the details below!

The Boston Firefighters Local 718 10K Memorial Road Race was established to memorialize the brave members of the Boston Fire Department and Local 718 who courageously gave their lives while fulfilling their duty for the citizens of Boston.

Race day is a celebration of their lives, while raising money for the Boston Fire Department Relief Fund, funding scholarships and also providing a great running event enjoyed by generations and supported by local establishments. Rain or shine, runners and volunteers come from all around to join together in the names of fallen firefighters and to run a scenic 10K race around Dorchester Bay.

Following the race, be sure to join us for a post reception with live music, drinks, and food! Everyone is welcome and a great time is had by all.

Date/Time: Sunday 10/20 at 9AM
Location: Florian Hall, 55 Hallet St., Dorchester, MA US 02122
Cost: $40.00

For more information and to register CLICK HERE

Open WOD 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Extra Work
25 Snatches 115|80
Rest 3 minutes
25 Clean & Jerks 135|95
Rest 3 Minutes
15 Snatches 155|105
Rest 3 Minutes
15 Clean & Jerks 185|125




Free WOD Day Next Week!

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#TBT – Bayside’s Finest

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Next week will be 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 next Thursday, the 24th! 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!

Med Ball Fun With 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.

Warm-up
150m Row – Legs Only
12 Good Mornings
12 Strict Press
150m Row – Legs + Lean
9 Good Mornings
9 Strict Press
300m Row (full)
6 Good Mornings
6 Strict Press

Strength
EMOM10
2 Strict Press
-Climb in weight every other set

WOD
750m Row
15 Handstand Push-ups
10 Deadlifts @65%

Rest 2 Minutes

750m Row
12 Handstand Push-ups
8 Deadlifts @70%

Rest 2 Minutes

750m Row
9 Handstand Push-ups
6 Deadlifts @75%

*These percentages are of your 1RM. Round up for loading.
In 15 Minutes

Conditioning 4:45PM in Southie Orange
Bike 100/80 Calories for Time

EMOM- 4 Burpees

Rest 5 Minutes

Then Row 3000m for Time

E2MOM- 100m Sprint

 




Hero WOD – “Badger”

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Coach Tom K

Warm-up
Gym → 200m: High Knees
200m → 300m: Side Shuffle facing the fence
300m → 400m: Side Shuffle facing the opposite direction
400m → 300m: Straight leg kicks
300m → 200m: Lunges
200m → Gym: Run!

Midline Madness
1 Round
1 Minute plank Hold
:10s rest
1 Minute of Jackknives
:10s Rest
1 Minute Hollow Hold
:10s Rest
Repeat with 30s Holds

Hero WOD (35 min hard cap)
“Badger”
3 Rounds
30 Squat Cleans 95|65
30 Pull-ups
800m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Coaches Scaling Note: Unless you can do 10-15 unbroken pull ups, you should aim to scale down the pull-up reps. This is a pulling intensive workout that could do serious muscle damage if not scaled properly. The weight should be super light on the Squat cleans as 10 unbroken reps should be expected on the first round. If your first round takes over over 8-10 mins, please scale back the reps further..

Level 3 – 20 Reps
Level 2 – 75|50, 20 reps
Level 1 – 65|35, 400m Run, 15 reps

Extra Work
Back Squat
E2MOM 12
3 Reps




Local 10K This Sunday!

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Tricia

Upcoming Local 10K!
Looking for some extra fitness this weekend?! Join us for The 37th Annual Boston Firefighters Local 718 10K Memorial Road Race! This run is just up the street and has a great after party. An awesome way to kick off your Sunday Morning! Check out the details below!

The Boston Firefighters Local 718 10K Memorial Road Race was established to memorialize the brave members of the Boston Fire Department and Local 718 who courageously gave their lives while fulfilling their duty for the citizens of Boston.

Race day is a celebration of their lives, while raising money for the Boston Fire Department Relief Fund, funding scholarships and also providing a great running event enjoyed by generations and supported by local establishments. Rain or shine, runners and volunteers come from all around to join together in the names of fallen firefighters and to run a scenic 10K race around Dorchester Bay.

Following the race, be sure to join us for a post reception with live music, drinks, and food! Everyone is welcome and a great time is had by all.

Date/Time: Sunday 10/20 at 9AM
Location: Florian Hall, 55 Hallet St., Dorchester, MA US 02122
Cost: $40.00

For more information and to register CLICK HERE

Warm Up
2 Rounds
:30 on/no rest
-Burpees
-Toe Taps on Kettlebell
-Box Crunches
-Russian Swings

Then 2 Rounds
5 Windmills per side
10 Kneeling single arm press per side
10 Alternating weighted step ups
5 Arm Bar per side

Mobility
Calf Rolling and Stretching
Overhead Stretching

Strength
E2MOM12
3 – Position Snatch
High Hang| Above the Knee| Floor

WOD
10 Minute Ascending AMRAP
5 Kettlebell Swings 2|1.5
5 Burpee Box Jumps 24|20
10 Kettlebell Swings
10 Burpee Box Jumps
15 Kettlebell Swings
15 Burpee Box Jumps

Kettlebell Swings are meant to be HEAVY. This is a good opportunity to try the next KB up!

Level 2- 1.5|1
Level 1- 1|0.75
ADV – 88|62 lbs

Extra Work
AMRAP 10
20 GHD
2 Rope Climbs

ADV – 1 Legless & 1 with Legs each round




Reduced Schedule Today & Upcoming Strongman Course

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Jilly Bean

We will be running a reduced schedule this weekend for the Columbus Day holiday.
Today  – Columbus Day  – Monday 10/14 – 1 Box only – All Levels classes at 530,630, 9, 11, 12, 4, 5, 6 & 7pm.  Bootcamp will run as scheduled at 630am.  There will be no classes in Southie Orange.

Coming Soon To CFS – “CrossFit Preferred” Strongman Course!
This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect and fun way for CrossFitters to increase strength without using a barbell.

LEARNING OBJECTIVES
The Strongman Course teaches participants:
1. Safe, proper and efficient movement using strongman objects.
2. How to coach strongman movements.
3. How to incorporate Strongman training methodology and programming.
4. Upon successful completion of this course, a Certified CrossFit Trainer may claim 6 CEUs towards their continuing education.

Date/Time: Sunday November 24th.
Cost: $395.00

For more information and to register CLICK HERE. Registration Deadline is Friday 10/18

Warm-up
:45 on/:15 off
1. High Knees through parallettes
2. Single Unders
3. V-Ups
4. Shoot throughs on parallettes
5. Double Unders
6. Single Leg Toes to Bar/Leg Raises

Mobility
Calf Rolling and Stretching

Strength
Super Set
4 Rounds
Front Rack Lunge x 25 ft
Followed immediately by max effort L-sit hold
Rest

WOD
30-20-10
Toes to Bar
Shoulder to Overhead (115,75)
Double Unders x3

Level 3 – 95|65
Level 2- 65|50
Level 1- 55|35

Extra Work
750m Row
75 Wallball 20|14
750m Row




Sunday Pump Sesh

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Boys on the Bikes

We will be running a reduced schedule this weekend for the Columbus Day holiday.
Today – Sunday 10/13 – All Levles at 9 and 10am only.  Endurance at 10am in Southie Orange.
Monday 10/14 – Columbus Day – 1 Box only – All Levels classes at 530,630, 9, 11, 12, 4, 5, 6 & 7pm.  Bootcamp will run as scheduled at 630am.  There will be no classes in Southie Orange.

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
7 min AMRAP
200m Run
10 Shoulder Activators
10 Plate Floor Press
10 Push Ups up & over plate
10 Plate Sit Ups

Strength
3 Sets
Alternating Single Arm DB Bench Press x10
Bent Over Row x10 Each Side

WOD
12 Minute AMRAP
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
200m Run

CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
5 Rounds per WOD
2 Minutes per WOD
1 Minute rest between rounds
2 Minutes rest between rounds

WOD 1
200m Run
12 KB SDHP (53/35)
Max KB Side Bends

WOD 2
15/10 Cals Bike
14 SA KB Push Press (total) (35/26)
Max Box Jumps

WOD 3
250/200m Row
15 MB Ab Mat Sit Ups
Max Wall Balls

At Home Partner WOD
20:00 AMRAP
2:00 Any Cardio
25 Air Squats
20 Sit Ups
15 Hand Release Push Ups
10 Jack Knives




Saturday Is For The Squad

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Squad Goals – Showdown 2019

We will be running a reduced schedule this weekend for the Columbus Day holiday.
Today – Saturday 10/12– 1 Box only – All Levels Classes at 8,9,10 & 11, Mobility and Intro @ Noon, 2pm. No 930 or 1030 classes in Southie Orange.  Open gym will run from 6-8am and from 12-2pm
Sunday 10/13 – All Levles at 9 and 10am only.  Endurance at 10am in Southie Orange.
Monday 10/14 – Columbus Day 1 Box only – All Levels classes at 530,630, 9, 11, 12, 4, 5, 6 & 7pm.  Bootcamp will run as scheduled at 630am.  There will be no classes in Southie Orange.

Southie Halloween Social!
Get into the Halloween spirit with us and our next Southie social at Barrett’s Haunted Mansion! You can join us for the “Bite and Fright” which includes dinner at The Abington Ale House (Tax and tip included), and tickets to both attractions for one low price of $40.00. Tickets for this are only available at the Barrett’s Haunted Mansion ticket window or at The Abington Ale House. Ask your server. Coupons are not accepted for Bite and Fright. Tickets for just general admission are $30.00.

Date/Time: Thursday 10/24 – Dinner at 6PM and Haunted House at 7PM
Pricing: $40.00 for “Bite & Fright”/$30.00 for general admission only
Location: Barrett’s Haunted Mansion 1235 Bedford St., Abington, MA 02351

We will plan to meet there and if you’d like to carpool please comment below. IF you’d like to purchase general admission tickets, click HERE. For The “Bite and Fright” deal you can only purchase those onsite.

Halloween Costume Party!!!
Bring your A-Game with our upcoming Halloween Costume Party hosted by CFS Members Frank and Ronnie G! Details are below we hope to see you all there!!! If you plan to attend please RSVP to the following email [email protected]


Warm Up
Partner Up!
1:00 work/:15 Rest & Switch
P1- Bike
P2- Overhead Barbell Hold
Switch
P1- Barbell Thrusters
P2- Hollow Rocks
Switch
P1 & P2- Synchronized Burpees

Partner WOD
3 Rounds
4 Minute Bike*
3 Minute Thrusters (115,75)
2 Minute Rope Climbs

2 Minutes Rest

Score =3 separate totals for the 3 rounds

Level 2- 95|55
Level 1- 55|35, pull to stand

*Teams can work backward in order to get the most amount of groups on the bikes or can sub in Row/Ski.

Extra Work
Work up to a heavy 3 rep Squat Clean




Open WOD 20.1

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Matty Pitt – RAW !

We will be completing the work out in all regularly scheduled classes today.  No need to be signed up for the Open to complete.  The hour will be run similar to a general class but we will be partnering up for the WOD.

We will be running a reduced schedule this weekend for the Columbus Day holiday.
Saturday 10/12– 1 Box only – All Levels Classes at 8,9,10 & 11, Mobility and Intro @ Noon, 2pm. No 930 or 1030 classes in Southie Orange.  Open gym will run from 6-8am and from 12-2pm
Sunday 10/13 – All Levles at 9 and 10am only.  Endurance at 10am in Southie Orange.
Monday 10/14 – Columbus Day – 1 Box only – All Levels classes at 530,630, 9, 11, 12, 4, 5, 6 & 7pm.  Bootcamp will run as scheduled at 630am.  There will be no classes in Southie Orange.

Open WOD 20.1

10 rounds for time of:

8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Extra Work
3 Position Squat Cleans* 3X3
High hang, Above the knee and Floor
3 sets of 3 @ 75%




Open Announcement 20.1 Tonight!

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Carly is in your corner!

The CrossFit Open is Coming…
For the first and only time we get TWO OPENS in one year! The first work out will be announced on the games website @ 8pm Thursday – Tonight!! Be sure to tune in by clicking HERE

The 2020 CrossFit Open Begins Tonight! How is your training coming along? The CrossFit Open is the first stage of the CrossFit Game season and involves CrossFitters from all over the world. Each year, hundreds of thousands of athletes of all different ability levels participate in the five-week online competition. The CrossFit Open is a great chance to not only test your fitness, but also experience the community that makes CrossFit Southie (and the CrossFit community beyond) so great. With different age groups, as well as Rx’d and Scaled divisions, this is simultaneously the fiercest and most inclusive competition out there. This is your chance to throw down against Rich Froning Jr.!

So, how does it work?

Each week starting on October 10th, CrossFit HQ will release one workout. You will have five days to complete the workout and submit your scores online. There will be five workouts over the course of five weeks. If you submit your score online, you’ll be able to see where you stack up against people in the area, within the gym, in your same age bracket, or even against the CrossFit Games stars! We will be completing these workouts in class each week, so why not sign up!

Some of you might be thinking, “What’s the point? I don’t plan to make it to The Games anyways!” That’s okay – most people who compete in the Open will not move on to the next round of competition. The Open is FUN! It’s designed to push yourself to your limit, to see how you improve from year to year, and find out where you need to improve. This can help you guide your training for the future.

For more information and to register CLICK HERE

Warm-up
6:00 AMRAP
5 Squat Mornings
10 SA Alternating Russian Swings
10 Superman Holding a PVC Overhead
10 Jack knives while Holding a PVC Overhead

Mobility
Hamstring Rolling

Strength
EMOM15
1. Deadlift- 3 Reps
2. Strict Handstand Push-ups- 5 Reps
3. Rest

Suggested Sub: Seated DB Strict Press

WOD
2 Rounds
30 Push-ups
40 Kettlebell Swings 1.5|1
50 Sit-ups

Level 2- 1|0.75
Level 1 0.75|0.5, 20-30-40
ADV- 30 GHD Sit-ups

Want to stay super fresh for the open? Sub a 40/30 Calorie Ski for the Kettlebell Swings!

Conditioning 4:45PM in Southie Orange
2 Rounds
5 Minutes Row For Max Cals
Rest 1 minute
5 Minutes Bike For Max Cals
Rest 1 Minute
5 Minutes Run For Distance

Rest 2 Minutes




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