Morning classes are cancelled!! We will open the box at 11am for a normal schedule for the rest of the day. If you would like to use the gym during off hours from 1pm-4pm come on in, we will be here!
Boy, have we been able to count our blessings in reflecting upon the last year! CrossFit Southie has grown beyond anything we could have ever dreamed or imagined. In addition to the new space, workout equipment, brand spankin’ new bathrooms and showers, we now have pre/post WOD supplements and snacks available at the front desk. Some of the goodies offered:
Rx Bar– a 100% Paleo and handmade bar with only 8 ingredients! This company is passionate about ensuring the highest standard of quality so there are no filler ingredients and each bar contains 15 grams of muscle building protein derived naturally from egg whites and raw almonds. $3
Stronger Faster Healthier Recovery single serving protein packets- this formula is designed to re-energize your tired muscles and help them recover, maintain joint health and flexibility and decrease the negative effects of free radical oxidants. Recovery is approximately 2/3 whey concentrate derived from a grass fed, free range cows, which are never treated with 
antibiotics or bovine growth hormones and approximately 1/3 essential amino acids for recovery. $3
Crossfit Southie Shaker Bottles– 16 oz bottle with metal shaker included. Take your protein with you for your post
wod recovery. $12
Vitacoco-they say “it’s like sticking a straw in a coconut”! These bad boys are not only as natural as can be but are also loaded with potassium. Both original and pineapple flavors are available. Add it to your post wod protein for a tasty treat! $3
Stop by the front desk to get your pre/post wod fuel! Just keep in mind that aside from the shaker bottles, these are cash only items. We are unable to add these items to your account and there will be no IOU’s, so please come prepared!
Reminder – Whole 30 Lecture is TONIGHT at 7pm! See you there!
Strength
Every Minute on the Minute: 10 minutes
Complete 3 Heavy Deadlifts
-The last 5 sets must be straight sets- should be within 20 pounds of your 3 rep maximum
WOD
One Time Through
30 Chest to Bar Pull-ups
40 Burpees
50 KettleBell swings (2,1.5)
60 Double Unders
Ca$hout
3×10 Strict Toes to Bar