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Dips and Dubs

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CrossFit
Dips and Dubs

April 3, 2011
By : Amy

Katie

Strength
Jerk
2-2-2-2-2-2

WOD
4 Rounds
10 Ring Dips
40 Double Unders

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3rd Annual Burpee Dry Tri In The Books! ⛷️🚲

3rd Annual Burpee Dry Tri In The Books! ⛷️🚲🚣🏻‍♀️
Congratulations to everyone that participated 👏🏻👏🏻👏🏻 Thank you for spending your Saturday outside of your comfort zone with us!

#southbostonfitness #bostonfitness #southbostoncommunity

𝕁𝕒𝕟𝕦𝕒𝕣𝕪 𝟚𝟚𝕟𝕕 - 𝟚𝟠𝕥𝕙
Pistols, Wall Climbs & The return of The Burpee Dry Tri this week!

#weeklywrapup #southbostonfitness #crossfitsouthie #southbostoncrossfit

Fuel2Live Nutrition, LLC, a Boston-based virtual s

Fuel2Live Nutrition, LLC, a Boston-based virtual sports nutrition practice owned by longtime CFS member, Michelle Caslin is offering a special discount for CFS members!!!
•••
Michelle can help you get the most out of your workouts and reach your health and fitness goals in 2023!
•••
The company is currently offering a 20% discount off an initial 1-hour sports nutrition consultation and their trademark 3-month performance and aesthetic nutrition packages.
•••
All sports nutrition packages include:
✔️1:1 virtual nutrition consultations with Michelle, a Registered & Licensed Dietitian and Certified Specialist in Sports Dietetics
✔️Biweekly food tracking and review
✔️Nutrient calculations specific to your goals, activity, and lifestyle demands
✔️Body composition scans and analysis
✔️Nutrition-related lab review with a targeted diet and supplement plan
✔️Meal planning options
•••
Fuel2Live Nutrition accepts most health insurance plans, so if your plan is in-network, there is often little to no cost for nutrition consultations.
•••
DM @fuel2livenutrition for more information!

#bostonnutrition #southbostonnutrition #southbostonfitness

🎭 CFS Comedy night returns with @donttellboston

🎭 CFS Comedy night returns with @donttellboston!!!
••••
Join us for a great night full of laughs on 𝑺𝒂𝒕𝒖𝒓𝒅𝒂𝒚, 𝑭𝒆𝒃𝒓𝒖𝒂𝒓𝒚 18𝒕𝒉! Swipe ⬅️⬅️to learn more about The Boston Don’t Tell Comedy experience!
••••
🎟 Ticket link in bio! Crossfit Southie members receive 25% off with code CROSSFITSOUTHIE 💸

#comicrelief #bostoncomedy #southbostonevents

Love this message. Says it all. Watch until the en

𝓙𝓪𝓷𝓾𝓪𝓻𝔂 15𝓽𝓱 - 21𝓼𝓽
Filthy 50, 21.3 & Southie Saturday Partner WOD!

#bostonfitness #southbostonfitness #weeklywrapup #crossfitsouthie

☘️Southie Saturdays!☘️ Who loves kicking o

☘️Southie Saturdays!☘️
Who loves kicking off the weekend with a good Saturday Session?!🙋🏻‍♀️🙋🏻

⬆️High Energy, High Volume, Hard Work and lots of Happy faces. Every Saturday we have classes at 7,8,9,10,11 and Noon along with Oly at 11.

✔️Reserving your class times on ZenPlanner is much appreciated on 𝘚𝘢𝘵𝘶𝘳𝘥𝘢𝘺𝘴 𝘢𝘯𝘥 𝘦𝘷𝘦𝘳𝘺 𝘥𝘢𝘺 𝘵𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬. There are many members that love a big class and there are some that would prefer a smaller crowd.

✔️By reserving your class time you help out your fellow WOD Buddies to know which class to pop into. Reserving your class time also helps your coaches to know how many people to expect that hour.

🚴🏼As a general rule, if equipment is limited that day preference is given to those that reserved a space, although everyone will get some version of The WOD!

☘️For those that are new to CFS - The higher volume times tend to be 9 and 10AM. So get yourself signed up and come see us for a great Partner WOD tomorrow!

#bostonfitness #southbostonfitness #southiesaturdays #crossfitsouthiesaturdays

💫The most magical time of the year is back!The

💫The most magical time of the year is back!The 2023 @crossfitgames Open is approaching quickly and we want you to get on this 3 week journey with us

🌎The Crossift Open is a worldwide online competition open to everyone!!

📆 Beginning on 𝕋𝕙𝕦𝕣𝕤𝕕𝕒𝕪 𝔽𝕖𝕓𝕣𝕦𝕒𝕣𝕪 𝟙𝟞𝕥𝕙 - Each week a WOD will be announced that you can complete right here at CFS! We will be programming the workouts each Friday.

✔️You’ll submit your score online to a worldwide leaderboard and be part of the biggest Crossfit event of the year.

❓Not sure if the Open Is For You? Check out a few reasons why you should participate!

Link in bio 👆🏼Be sure to select CrossFit Southie for your team & affiliate!

#bostonfitness #crossfitsouthie #crossfitopen2023 #crossfitcommunity

2023 Is In Full Swing….Are we having fun yet?!

2023 Is In Full Swing….Are we having fun yet?!

#crossfitsouthie #bostonfitness #southbostonfitness

𝕁𝕒𝕟𝕦𝕒𝕣𝕪 𝟠𝕥𝕙 - 𝟙𝟜𝕥𝕙
Sandbag Carries, Front Squats and Open WOD 14.4!

#weeklywrapup #southbostonfitness #bostonfitness

💫Martin Luther King, Jr Day Schedule! We have

💫Martin Luther King, Jr Day Schedule!

We have plenty of chances for you to get your fitness on this Monday. There’s a regular schedule this weekend, come in and get fit with us!

#bostonfitness #crossfitsouthie #southbostonfitness

🏝️😎Wodapalooza is going down this weekend

🏝️😎Wodapalooza is going down this weekend and we want to wish our Southie Squad all the best! 👏🏻👏🏻👏🏻
🏝️Team “New Underdogs On The Block" with Emily, Mariah and Sarah. They are competing for the second year in a row in The Intermediate Women’s Team division. They took on the online qualifier and finished in 2nd place out of 390 Teams worldwide!
🏝️Team "CrossFit Southie" with Carly and Miranda are also competing in The Intermediate Women’s Team Division. They had a high ranking in The Online Qualifier coming in 11th out of 390 Teams Worldwide!🏝️Coach Frank is also competing! He’s in The RX/Elite Male’s Division with Team "The Beliebers".
🏝️All of the action starts tomorrow! Swipe to see Friday’s schedule 👈🏼👈🏼👈🏼

Coach’s Note 📝 We have high volume pull-ups i

Coach’s Note 📝 We have high volume pull-ups in today’s WOD. Let’s talk about scaling…..
•••
We have a total 120 Pull-Ups if you’re performing “Bradshaw”RX. Scaling back the reps here is something we may need to consider.
•••
This WOD is also paired with Deadlifts which requires more pulling and grip strength, which will affect the difficulty of hanging on to the bar.
•••
Remember the WOD will still be challenging even if you’re cutting back the number of pull-ups.
•••
You can keep the reps for the other movements the same. Your coaches are always here to help and will check in with you before the WOD starts!
•••
Swipe ⬅️⬅️to see some guidelines on when to scale and some available options today!

#bostonfitness #southbostonfitness #crossfitsouthie

𝒥𝒶𝓃𝓊𝒶𝓇𝓎 𝟣𝓈𝓉 - 𝟩𝓉𝒽
Sprints, High Box Jumps & “Grace To The Finish” to cap off the week!

#bostonfitness #southbostonfitness #weeklywrapup

✨2023 Goal Setting ✨ It’s a new year and it'

✨2023 Goal Setting ✨
It’s a new year and it's time to set some new goals! With the wide variety of modalities, variables and time domains involved in CrossFit, it is often difficult knowing where to start to get better.
•••
The best bet is to pick one skill at a time, set a “SMARTER” goal and take the necessary steps to reach that goal.
•••
Swipe ⬅️⬅️ to read more about SMARTER Goal setting!
•••
Your coaches at CFS want to be part of your plan. We have put together a goals form, for you to fill out.
•••
📝In doing so, we can work together to develop a plan and help guide you along the way to achieving those goals. 💪🏼
••••
Lastly, let’s not lose sight of our small accomplishments along the way. Small achievements in other areas are just as important and add momentum toward the goals we’ve set. Switching from a blue band to a red, or a new personal record is something we want to know about!
•••
Write down all your achievements along the way so we can celebrate them🥳
•••
Link for the goals form can be found in our bio ⬆️⬆️⬆️

#southbostonfitness #bostonfitness #newyearfitness #crossfitsouthie

☘️February Fundamentals! Are you ready to take

☘️February Fundamentals!
Are you ready to take a step towards feeling and looking your best?! We have you covered!

🔸We’re kicking off the next session of Fundamentals on 𝑻𝒉𝒖𝒓𝒔𝒅𝒂𝒚, 𝑭𝒆𝒃𝒓𝒖𝒂𝒓𝒚 2𝒏𝒅 …and you don’t want to miss it!

🔸Classes will take place every Tuesday and Thursday from 7-8:00PM and you can register for only $99!! Swipe ⬅️⬅️⬅️ For more information & follow the link in our bio for registration!
—
#crossfitfoundations #beginnerfitness #bostonfitness #crossfit #southbostonfitness

Back by popular demand….The CFS Hollow Rock Chal

Back by popular demand….The CFS Hollow Rock Challenge!🙌🏻

🤔When most of us think of a solid core or core strength we envision someone with a rock hard six pack. Although an individual may have visible muscles within the abdominal region, it does not necessarily mean that they possess core strength.

🪨 How do we develop our core strength? While there are many ways to do this, we’re taking on Hollow Rocks and holds every week to help increase that strength.

Swipe 👈🏼👈🏼to read more on The importance of midline strength, our upcoming challenge and how to find the correct hollow position for you!

If you’d like to spend some extra time on midline we have more suggestions for you!👇🏼

Think outside the box. Instead of doing endless sit-ups with the abmat, try using the GHD machine, or work on plank progressions by doing them tabata style.

💪🏼Ring, or hands on any unstable object, push ups are also an amazing way to develop midline stabilization.

The best aspect in striving to develop core strength is that we can work on it anywhere, including within the comfort of our home by simply mastering v-ups before bed, or doing plank holds for time.

If you have any questions on midline your coaches are here to help! 🙋🏻‍♀️🙋🏻‍♂️

#coretoextremity #southbostonfitness #crossfitsouthie #bostonfitness

✨Happy New Year!!✨ We have classes at 9 & 10AM

✨Happy New Year!!✨
We have classes at 9 & 10AM today! Come in and kick off 2023 with us!!

#bostonfitness #southbostonfitness #crossfitsouthie

𝙳𝚎𝚌𝚎𝚖𝚋𝚎𝚛 𝟸𝟻𝚝𝚑

𝙳𝚎𝚌𝚎𝚖𝚋𝚎𝚛 𝟸𝟻𝚝𝚑 - 𝟹𝟷𝚜𝚝
Closed out the year with the best squad around!🥳

#bostonfitness #southbostonfitness #crossfitsouthie #crossfit

🚣🏻‍♀️🚴🏻‍♀️🎿Back by popu

🚣🏻‍♀️🚴🏻‍♀️🎿Back by popular demand…The Crossfit Southie Dry Tri!
•••
Date: Saturday 1/28
Divisions: RX & Scaled
Cost: Free for members!!
$25.00 for Non-Members.
Registration link in bio 👆🏼👆🏼
•••
There will be a heat every 20 Minutes starting at 7:00am. There will be 11 participants per heat. 22 participants will be working at once as heats overlap.
•••
Your heat will be welcomed into the warm-up section of the gym 20 minutes before your heat. Please do not plan to warm-up prior to that window. Once you register you’ll be able to choose a time slot.
•••
This event is for the purpose of FUN and to get you moving!! We hope to see you all there!!

#bostonfitness #fitnessevents #drytri #crossfitevents

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