100 Members!

Dec 3rd, 2010

Category: CrossFit

100 Members!


World Class Fitness in 100 Words

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports”.

Courtesy of CrossFit.com.

Learn it. Live it. Love it.


Every minute on the minute for 12 minutes:
2 Burpees
4 WallBalls
6 Overhead Lunges (45/25)

rest 5 minutes then

500m row for time

Every minute on the minute for 12 minutes:
3 Burpees
6 WallBalls
9 Overhead Lunges (45,25)

rest 5 minutes then

Row 500m for time


  1. CrisO 12/07/2010 at 12:44 am

    Press – 5×135 (failed on the last rep on set 3 and 5)

    Regular WOD as rx’d

    Row: 142.9

  2. Ali 12/03/2010 at 9:49 pm

    wooo! 100!

    Just WOD’d @ CrossFit Invictus in San Diego. 3 sets of 15 thrusters fran weight or greater as fast as possible – 90 sec rest b/w sets (65 lbs)… Then – partner burpee wall balls, 5 rounds, 2 minutes each. We HAVE to bring those to CrossFit Southie!!

  3. Goose 12/03/2010 at 8:34 pm

    Thanks Pete. Alec, where do you find this sh!t? We should definitely put “let’s get physical” on the Southie playlist.

  4. Pete 12/03/2010 at 4:17 pm

    Congrats – great couple of days!

    Also, really enjoyed the programing today.

  5. Alec 12/03/2010 at 2:58 pm

    Congrats guys on triple digits, it’s been great to have the opportunity to help coach at an amazing gym with two great trainers and a kick ass membership of fire breathers. Next stop on the membership number is 1000 members!

    To improve the gym Chris and Amy should get one of these contraptions:


  6. Goose 12/03/2010 at 1:44 pm

    Thanks everyone! You pick your own resistance David. Suggested is somewhere around 4 or 5.

  7. Jaime 12/03/2010 at 1:19 pm

    congrats on 100 members!! I hope that number continues to grow and grow!!

  8. David Whitaker via Facebook 12/03/2010 at 2:36 am

    what resistance on the rower for tomorrow>?

  9. John Zimmer via Facebook 12/03/2010 at 1:55 am

    One small step towards world domination… mwahahahahaha!

  10. Denis Ferro via Facebook 12/03/2010 at 1:49 am

    Congrats….now give me 50 burpees!!

  11. Allison Houghteling via Facebook 12/03/2010 at 1:37 am

    Excellent achievement and really goes to show you what truly dedicated inspiring people you two are! Woo-hoo!

  12. Allison 12/03/2010 at 1:34 am

    Unbelievable! Way to go!

  13. James S. 12/03/2010 at 1:30 am

    Congrats on 100 members! It’s a great milestone for the box and a testament to you guys as coaches…