Monday Mups

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Warm Up
40|30 Cal Assault Bike or 60|45 Schwinn

EMOM12 – 10 reps each
1. Right leg wall supported deadlift
2. Left Leg Wall Supported Deadlift
3. Right Arm Banded Press
4. Left Arm Banded Press
5. Right Arm Banded row
6. Left Arm Banded Row

Hamstring Rolling and Stretching

Ring Muscle-ups

42|35 Calorie Bike
21 Deadlifts 225|155
9 Ring Muscle-ups

Rest 2 Minutes

30|22 Calorie Bike
15 Deadlifts
6 Ring Muscle-ups

Rest 2 Minutes

18|12 Calorie Bike
9 Deadlifts
3 Ring Muscle-ups

Schwinn Bike – 68|45|27 Cals

Level 2 – 185|125, 21-15-9 Ring Dips
Level 1 – 135|95, 15-12-9 Ring Dips
ADV- 275|185, 15|12|9 Muscle Ups

Extra Work
5 Sets
5 Bench Press
10 Bent Over SA Row each side

Build and rest as needed between sets

Sittin’ Pretty

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500M Run


2 Rounds
With 25/15# Plate
10 Hands on and off the plate
10 Russian Twist
10 Deficit Reverse Lunge
10 Russian Twist

Pigeon Stretch

E2MOM 10
Front Rack Lunge
10 Reps (5 Each Side)

500m Run
50 Sit-ups
400m Run
40 Sit-ups
300m run
30 Sit-ups
200m Run
20 Sit-ups
100m Run
10 Sit-ups

Level 2- 1|0.75
Level1- 0.75|0.5
ADV- ½ GHD Sit-ups, 4|3 Sandbag Run

Team Fran!

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Warm Up
Partner Up!
P1 – 12/10 Calorie Row
P2 – Air Squat w/ Heels elevated on large Plate

P1 – 10 Burpees over the rower
P2 – Front Squat With Plate and Calf Smash*

*At the bottom of your squat hold the plate in close and lean your weight on one knee with your elbow until you feel a stretch in your calf. Alternate :10 on each side back and forth

Partner WOD
At 0:00
“Team Fran”
In teams of 2 for time:
100 Thrusters 95|65
100 Pull Ups
*must complete all thrusters before going onto pull ups. Only 1 person working at a time.

At 15:00
14 Rounds (7 Each)
12|10 Calorie Row
6 Burpees Over the Rower
30 Double Unders

Scale to a level that allows you to complete Fran under 12 minutes

Level 2- 75|50
Level 1- 65|35, 60 Pull-ups
ADV- Heavy Fran 135|95
40 Pull-ups, 40 Chest to Bar Pull-ups, 20 Muscle-ups, Drag|Heavy Rope

*Run Sub 200m

Extra Work
3 rounds
21 GHD
15 Deficit HSPUs 4|3”
9 SandBag Over Shoulder 140|90
-Rest 2 Minutes-

ADV – 200|150

Coaches Note – HSPUs should be no more than 2 sets – scale the #, to regular HSPUs, Seated DB V-Press or Pike Push Ups

Benchmark WOD “The Lark”

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-10 Scap Push Ups
-10 Plank ups
-10 Shoulder Activators
-10 Burpees to Pull Up bar


5 skin the cats*
Run 600m
5 skin the cats

*use the rings where need be or scale to ball ups or ball ups on the floor.

1 Power Clean
2 Front Squats
1 Jerk

“The Lark”
3 Rounds For Time:
16 Power Cleans 155|105
600 Meter Run*

Level 3- 135|95
Level 2- 115|75
Level 1- 95|55

Extra Work
10 – 8 – 6
-Ring Muscle-Ups
-Sandbag Hug Squats 140|90
-Strict Handstand Push-Up

2:00 Rest

5 – 4 – 3*
-Ring Muscle-Ups
-Sandbag Hug Squats
-Strict Handstand Push-Up

*Round 2 is meant to be a sprintish

ADV – 12/10/8 Reps Round 1
6/5/4 Reps Round 2

Scaling Options
Both rounds of MUPS 5-4-3
Bar Muscle Ups
Chest To Bar x2

For Handstand Push-Ups
try to do a strict variation instead of kipping. Use an abmat, bands or seated DB strict Press

Minutes On Minutes

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Sarah Rad

Warm Up
2 Rounds
1 Minute Bike
1 Min Jump Rope
1 Min Alt. Russian Swings
1 Min Step Ups/Box Jump Overs

40s Work 10s Rotate x2
1. KB Plank Drags
2. KB Chops R
3. KB Chops L
4. KB Pull-overs

5 Rounds
1 Minute Max Calorie Bike
1 Minute Max Toes to Bar
1 Minute Max Box Jump Overs
1 Minute Max Kettlebell Swings 2|1.5pd
1 Minute Rest

Level 2- 1.5|1
Level 1- 1|0.75

Score=total Reps

Extra Work – Active Recovery
1. 15|12 Cal Bike
2. 18|15 Cal Row
3. 15|12 Cal Ski
4. Rest

ADV -EMOM40 18|15 Cals for Ski|Bike, 21|18 Cals Row

Harpoon 5 Miler Registration

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Harpoon 5 Miler
Join us for our next Sunday Runday Funday! The Harpoon 5 Miler is coming up and you don’t want to miss it. This race is right in Southie and benefits The Angel Fund for ALS research. The race is Sunday May 22nd. This sells out quickly so don’t sleep on registration. For more information and to register Click HERE!

Partner Med Ball Warm-Up
10 Reps of Each
-Chest Pass
-Sumo Throw
-Side Toss
-Burpee Throw
-Med ball Sit Up
-Russian Twist

3 Reps- building

7 Rounds
3 Push-jerks 175|115
10 Wall Balls

Level 4- 155|105
Level 3- 135|95
Level 2- 115|75
Level 1- 95|55
ADV- 205|135

Extra Work
3 Rounds
500M Ski
7 Wall Climbs
ADV – 10 Wall Climbs

Street Cleaning Returns Today

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Street Cleaning Begins today!
Please do not park on the side of the street that the gym is located on before 7AM. You may get a ticket if you do so.

Also Morning people- The cannonball cafe spots are off limits. Those are reserved for the employees and patrons of that business. We just got another email in regards to this from our landlord. Please do not park their during their business hours.

In 6 minutes
Row 50/40 Calories*
-10 Burpees
-20 Jumping Lunges*
-30 Hollow Rocks
In the remaining time:
Plank Hold

*modify to regular lunges where need be and scale the cals so the row doesn’t take more than 3 minutes

In 25 Minutes:
100/80 calorie Row


10 Rounds
4 Burpee Pull-ups
6 Pistols
8 Power Snatches 75|55

In the remaining time:
Row for Calories

Level 2- 65|45
Level 1- 55|35, Lunges
ADV- Burpee Bar muscle-ups 4|3

Extra Work
Isabel Goes to College
30 Snatches 165|110

ADV – 185|125

Coaches Notes -We’re looking for challenging singles here. When choosing your weight think 1 every 10-15s. Snatches should be mostly if not all Power

Coach’s Corner – Introducing Head Coach Frank Minervini

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Head Coach Frank Minervini

We’re very excited to announce our newest Head Coach – Frank Minervini!

You’ll see Frank’s smiling face in front of classes starting today.  If he’s not coaching, you’ll probably see him here anyway as he seems to really like to train and plans on basically living at the box.

Frank is new to Southie but not new to coaching.  Frank has his CrossFit Level 3 certification and has a real passion for CrossFit and helping others and we are super excited to have him as a part of our team.

Check out his Coach’s Corner interview below!

BA in Health Science & Education
Certified Crossfit Level 3 Trainer
Precision Nutrition Certified
Crossfit Courses – Programming, Spot The Flaw & Scaling

Classes you currently Coach?
All the classes! 😉 JK

Years as a CrossFitter and Coach?
I have been dabbling in the CrossFits since 2013 in high school then off and on until I went to college when it all got serious. I have been coaching full-time since 2019 at multiple gyms across the years.

Your favorite part about being a CrossFit Coach?
Seeing people achieve things they never thought they could do before walking into the building.

Your Favorite WOD and Movement?
FRAN is my absolute favorite workout…its only like 2 minutes. And Any movement I am not good at is my favorite. All about getting better at my weaknesses.


Athletic Background?
In High School I played soccer, basketball, ran track, tennis, and played some golf!

Small piece of advice for newbies and Veteran Athletes?
Both Vets and Newbies listen to your coaches! Scaling is not a crime, it is built to maximize your results and make you better!

Fun Fact people don’t know about you?
I can burp on command! It is gross I know but that’s all I got.

What do you enjoy most about CrossFit?
What I enjoy most about CrossFit, is the community that is built on enduring the same workout no matter the scales and surviving to the end full of joy and relief! I enjoy that we are all here for a purpose to reach goals and to get better!

Warm Up
1:00 Work/:15 Rest and Switch
-Jump Rope Singles
-Block and Twist
-Jump Rope Alt. Feet
-BB Front Squat
-Jump Rope Double Unders or Attempts

Quad Rolling
Couch Stretch

Tempo Back Squat
3 Reps

4 Rounds
3 Minutes Work: 1 Minute Rest
2 Hang Squat Cleans 135|95
4 Handstand Push-ups
20 Double Unders

*Pick up where you left off. Score=total Rounds

Level 2 – 115|75, 8 push-ups
Level 1 – 95|55, 4 Push-ups
ADV- 185|125, 4inch|2 inch deficit

Extra Work
300M Farmer’s Carry (1.5/1)
200M Front Rack Carry
100M Overhead Carry

2:00 Rest

100M Overhead Carry
200M Front Rack Carry
300M Farmer’s Carry

Sunday Swingin

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10 – 8- 6
-Plank Drags*
-Uneven Push-Up
-Cross Chop Right Side
-Cross Chop Left Side
-KB Seated Strict Press

*Everything Per Side

Lat Stretching

Strict Press
5 Reps

3 Rounds
20 Burpees
30 Kettlebell Swings 1.5|1
40 Sit-ups

Level 2- 1|0.75
Level1- 0.75|0.5
ADV- 2 pood, 25 GHD Sit-ups

Hero WOD “White”

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In 90 seconds
1. 100M Run
AMRAP Pull To Stand

2. 100M Run
AMRAP Shoulder Activators

3. 100M Run
AMRAP Deficit Reverse Lunges Off Plate

2 Rounds
With Mini Bands
-5 Arnold Press
-10 Superman with band around wrists
-5 Wall Angels – No Band


Background: U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White” was the first CrossFit female Hero WOD, first posted on the CrossFit Main Site as the workout of the day for Tuesday November 8, 2011

Hero WOD

5 Rounds For Time
3 Rope Climbs, 15 ft
10 Toes-to-Bars
21 Overhead Walking Lunges 45|35 lb plate
400 meter Run

Level 2- 1 Rope Climb, 2×10 ft climbs
Level 1- 4 Rounds, 3 pull to stands, 15|10 lb plate

Coach’s Note – Looking for 4-6:00 Rounds here. Scale Rope Climbs and Toes to Bar Accordingly

Extra Work
Every 3:00 for 15:00
Split Jerk
1. 3 Reps
2. 2 Reps
3. 2 Reps
4. 1 Reps
5. 1 Rep

Coach’s Note – There’s a good amount of time to rest here. Try to start off at 75-80% and increase as you go along.

If you struggle with Split Jerk Stay Light and work on technique. You can also change to E2MOM 12 and perform 3 Reps each interval