First Responders Challenge

Pic taken by Lexi

Reduced Schedule on Monday Patriots Day – Morning classes will be held at 6am, 7am. 9am and 11am only.  No 530am, 630am or 730am classes.  There will be a noon class and open gym from 3-5pm.  Night classes will be at 4:30,5:00, 5:30, 6pm and 6:30pm.  Everyone is welcome and encouraged to come to any class that works best for them.

Over the past few weeks, more than a few members have encountered a small group of Southie athletes completing some grueling team WODs and being judged/”motivated” by myself and some of the other coaches.  If those watching do not have a clue to what was going on or this is news to those who have not been watching, these are CrossFit Southie’s “Shamrockers” – a group of dedicated, veteran CrossFitters and fulltime first responders from our box participating in the 5th annual First Responders Challenge run by Cynergy CrossFit out of Hanson, MA.

Team members James Colvin (BPD), Chris Cunningham (US Army National Guard), James Melberg (Sheriffs Dept), Kevin Cuomo (USMC), Matt Crane (BFD), and Chris Dunn (BFD – currently on the disabled list) have been competing over the past five weeks against other first responder teams from 14 other CrossFit gyms across the greater Boston area. They have put forth impressive 4th, 2nd, 3rd, 2nd , and 1st place finishes and are sitting in 2nd overall right now. The competition runs until March 3rd where all teams will compete at Reebok CrossFit One in Canton and have a chance to compete for the title.

If you see any of these studs around the gym, please stop and thank them for their service to our community and nation…and to keep up the good work!!

Follow their progress on Cynergy CrossFit – results from each week come out on Mondays and on Tuesdays the next WOD is released (

Clean and Jerk

In 8 minutes
Row 1000m
30 Burpees
Then AMRAP Clean and Jerks (135,95)

-Rest 3 Minutes
In 5 minutes
Row 500m
20 Burpees
Then AMRAP Clean and Jerks (135,95)

-Rest 3 Minutes
In 3 minutes
Row 250m
10 Burpees
Then AMRAP Clean and Jerks (135,95)

Level 2 (115,75); 20 -15-10
Level 1 (95,45); 15-10-5
Advanced (155/105)