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Goaters

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Goaters

December 1, 2013
By : Retta

Mooch Goin Big

Goat Floaters

21-15-9
Rowing
Goat 1

30-20-10
Air Dyne Calories
Goat 2

5 Rounds of
AMRAP Goat 1
rest 1 minute
AMRAP Goat 2
Rest 1 minute

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Southie St. Patrick’s Day 5K!☘️🏃🏻‍♀️🏃🏻‍♂️🥳….Who thinks we need a float next year?

#southbostonfitness #stpatricksday5k #crossfitsouthie #kissmeimacrossfitter

The real parade started at 11! Great work to these

The real parade started at 11! Great work to these lucky charms! Thanks for another awesome Sunday☀️Run Day🏃🏻Fun Day🥳!

#southbostonparade #crossfitsouthie #southbostonfitness

𝕸𝖆𝖗𝖈𝖍 12𝖙𝖍 - 18𝖙𝖍 St. P

𝕸𝖆𝖗𝖈𝖍 12𝖙𝖍 - 18𝖙𝖍
St. Patrick’s Day, Rope climbs and Crossovers this week!

#weeklywrapup #bostonfitness #southbostonfitness #crossfitsouthie

All The Events…All The Fun! Quarterfinals Day☝

All The Events…All The Fun! Quarterfinals Day☝🏼

#bostonfitness #southbostonfitness #crossfitgames #quarterfinals

Calling all Quarterfinalists! Whether the upcomin

Calling all Quarterfinalists!

Whether the upcoming Quartefinals is your very first competition or your tenth, what you eat before, during, and after will play a very important role in how you perform and recover. Here are some tips to help you feel and perform your best!

Week of the competition: Try to eat like you normally would, focus on whole foods (lean protein, whole grains, veggies, fruits, healthy fats), and drink lots of water. This is not the time to try new foods.

Days before: Slightly increase carbs at each meal. So, if you usually eat ½ cup of oats and ½ banana, increase it to ¾ cup of oats and eat the whole banana. This will help replenish your glycogen stores, which is where your energy will come from during the final push in a workout.

During competition: Make sure you eat breakfast at least 1-2 hours before the first heat and drink plenty of water. Keep this meal similar to the day before/after, but it doesn’t have to be too heavy.

Eat higher carb, moderate protein, and very low fat meals and snacks. Fat slows down digestion (which is good in general), but during a competition we want those carbs and protein to get absorbed quickly. You may not have much of an appetite between workouts. You will want to sip/eat things that are easy to digest and quickly absorbed to prevent stomach upset, help you recover, and give you energy.

Quick healthy carb sources include fruit and fruit juice, coconut water, applesauce and baby food packets. We’re going for sugar here so gummi bears, gatorade, etc.. certainly are not as healthy but will tackle the task at hand of refueling your depleted carb stores
to help get you turned around for the next workout. Carbs to protein ratio should be at least 2:1, if not higher. Carbs are energy. Energy is good. Example: 20 grams of carbs, 10 grams of protein = 16oz coconut water and ½ scoop of protein powder.

Post-competition: Make sure to have a hearty and fairly balanced dinner, rehydrate with lots of water and electrolytes, and get a good night’s sleep!!

Lastly, take it easy leading up to the competition. This will give your body and mind time to rest & repair. Good luck and remember to have fun!!

✨We are nothing without our people✨ 🥗Last

✨We are nothing without our people✨

🥗Last night we hosted our first combined Southie/Strive staff party. It was great to spend some extra time together outside of the gym. We had the most amazing 3-course meal prepared and served by @brett_orta. The food was out of this world delicious, it was all anyone could talk about. If you have never eaten at @orta_trattoria you have to check it out!

🍪After dinner we ate some cookies made by the talented @iced_by_meg.

🤓THEN, we were lucky enough to have Steve Harvey @ehlchris come by and we played Family Feud! Steve did a great job at making us all feel like idiots with every bad answer given. We had a lot of laughs!

To our coaches, teachers, and childcare staff, thank you for everything you do for us every day. We are beyond grateful to have each of you as a part of our team!! Hugs and High Fives 🙌🏻

@dmbits @faminervini @laurenahola @nerualnalof @ehlchris @coachcourt_byn @chelsyequinn @beantwnjada @mikayladotcom @kfmaw @shishbrandt @tomkuch @mariahlombard_ @jessiedawn82 @cstote @ajcooke @justinhorine55 @spreadthatjamm @tycynley

✨ᗰᗩᖇᑕᕼ 5Tᕼ - 11Tᕼ✨ Weekly Wrap-U

✨ᗰᗩᖇᑕᕼ 5Tᕼ - 11Tᕼ✨
Weekly Wrap-Up and a Special Southie Shout Out to two more Age Group Quarterfinal Qualifiers
☘️Ryan Roitman-Waters & Jason Thornton!☘️
They are both Crossfit OGs and very hard working ones at that! This is the first time that they’ve qualified 🥳Congratulations guys! Off to Quarterfinals!!

#southbostonfitness #crossfitquarterfinals #bostonfitness

CrossFit Open 2023 in The 📚 Congratulations on

CrossFit Open 2023 in The 📚
Congratulations on an amazing 3 weeks!

This year we have two internal teams
☘️CrossFit Southie and
☘️⚪️CrossFit Southie White. Both teams made it to the next stage of the game - Quarterfinals - which takes place in just a few weeks on the 30th and 31st of March!

☘️The top 25% of teams in each region qualified for this online competition. In North America East there were 361 teams. Southie White came in 25th place and Southie Green in 74th!

☘️As for our internal team competition. We had every member in the Open contributing a score to either Southie Green or White, so everyone got to play. The point spread was very close in each workout but. Southie White took the Overall Win!!

☘️Individuals - Similar to the team competition, the next stage for individuals is Quarterfinals. The top 10% of athletes in The North America East region move on to this online competition which takes place next weekend.

📈There were over 30,000 athletes that completed the Open on the women's side and close to 40,000 on the men’s side.

👏🏻👏🏻We had 25 individual qualifiers coming out of CFS! You can swipe to see our full list of athletes.

☘️We also wanted to give a Southie Shout Out to Emily Sackett who took 217th in the region for the ladies, Jordan Koloski who took 390th and Brendan Caslin in 461st on the men’s side. Again that’s out of over 30,000 individuals that took on the Open this year!

☘️Age Group - More qualifiers! We have 7 athletes that will be moving on to the next stage with their age group. Qualifying age groups include Teenage groups 14-15, 16-17 and then pick up again with the 35+ range. The last group being The 65+ division. The top 10% in their age group in the world move on to Quarterfinals which will take place at the end of the month..

👏🏻Stuart Lewton is making his first appearance in Quarterfinals as well as Luke Thompson! Cindy Ewing has been a repeat qualifier and this year is no different!

💪🏼Quarter finals will begin on March 16th. There are 3 days of workouts with 5 total workouts to complete.

There will be a big buzz going on at the box next weekend and we will be sure to keep you posted on everyone’s results!

𝗙𝗿𝗶𝗱𝗮𝘆. 𝗡𝗶𝗴𝗵𝘁. 𝗟𝗶𝗴𝗵𝘁𝘀.
Way to close out The @crossfitgames Open! Thank you to @thekyl.photography for capturing this memorable night! Thank you to everyone that participated and/or came down to support! We appreciate all of you!

📸 Check the link in our bio for more FNL pictures courtesy of @thekyl.photography 🔥🔥🔥

#crossfitgamesopen #crossfitopen2023 #bostonfitness #southbostonfitness

Happy 𝓘𝓷𝓽𝓮𝓻𝓷𝓪𝓽𝓲𝓸𝓷

Happy 𝓘𝓷𝓽𝓮𝓻𝓷𝓪𝓽𝓲𝓸𝓷𝓪𝓵 𝓦𝓸𝓶𝓮𝓷’𝓼 𝓓𝓪𝔂 to the many CFS ladies that continue to inspire us daily, in and outside of The gym! 🎀💪🏼

#internationalwomensday #crossfitladies #bostonfitness #southbostonfitness

⭐️Southie Shout Out to our Winter Nutrition Ch

⭐️Southie Shout Out to our Winter Nutrition Challenge Winners ⭐️

🥇In 1st place we have Joyce. Joyce PR’ed all of her benchmarks, saw improvements in her measurements & was almost perfect earning points! She finished with 495 points!

🥈In 2nd place we have Taylor @smiteochondria. Taylor had an amazing clean and jerk PR and lost 11#! He finished with 485 points.

🥉In 3rd place we have Karl @karllopez. Karl lost 10# and saw improvements on all three benchmarks! He finished with 422 points!

If you see these peeps at the gym be sure to give them a fist bump 👊🏻 for an amazing job done with the challenge!

𝕋𝕨𝕖𝕟𝕥𝕪-𝕋𝕙𝕣𝕖𝕖 ℙ𝕠𝕚𝕟𝕥 𝕋𝕙𝕣𝕖𝕖🤸🏻‍♀️
Another week crushed by this crew! Thank you for an awesome Friday Night Lights and for giving it your all again this week!

🥳ℂ𝕠𝕟𝕘𝕣𝕒𝕥𝕦𝕝𝕒𝕥𝕚𝕠𝕟𝕤 To everyone that finished the open!! You stepped outside of your comfort zone and that’s something to be proud of! Remember to submit your scores and we’ll announce who took week 3 - Southie Green or Southie White!

#crossfitgames #crossfitopen2023 #bostonfitness #southbostonfitness

✨ᖴEᗷᖇᑌᗩᖇY 26Tᕼ - ᗰᗩᖇᑕᕼ 4

✨ᖴEᗷᖇᑌᗩᖇY 26Tᕼ - ᗰᗩᖇᑕᕼ 4Tᕼ✨
Monthly Achievements, Fundamental Graduates and Saturday Skills!

#weeklywrapup #bostonfitness #southbostonfitness #crossfitsouthie

🎈When it’s your Birthday and The final week o

🎈When it’s your Birthday and The final week of The Open!🎈
•••
If you see the big guy today be sure to wish him a ℍ𝕒𝕡𝕡𝕪 𝔹𝕚𝕣𝕥𝕙𝕕𝕒𝕪!! Thank you for the support, energy and encouragement you bring to the CFS community!
•••
You have hands down, the best “Let’s GOOOOOO!” In the business!! Happy Birthday FAM! ✨

23.✌🏻Parts A & B! This crew continues to amaz

23.✌🏻Parts A & B! This crew continues to amaze and inspire us! Thank you for giving it your all each week and most importantly supporting eachother in the process! Don’t forget to submit your scores and clear your Friday night to spend under The Lights with us!!

#bostonfitness
#southbostonfitness #crossfitsouthie #crossfitopen2023

𝙵𝚎𝚋𝚛𝚞𝚊𝚛𝚢 𝟷𝟿𝚝𝚑

𝙵𝚎𝚋𝚛𝚞𝚊𝚛𝚢 𝟷𝟿𝚝𝚑 - 𝟸𝟻𝚝𝚑
Comedy Night, Nutrition Challenge Benchmarks and Week 2 of The Open!

#bostonfitness #southbostonfitness #crossfitcommunity #crossfitsouthie

✨Friday Night Lights!✨ Join us Friday March 3r

✨Friday Night Lights!✨
Join us Friday March 3rd as we close out The Open with a bang!
•••
We are hosting an epic FNL for Open WOD 23.3! All are welcome to join a heat even if you're not registered for The Open.
•••
Heats will Run From 4-7PM. We will partner up and judge each other so please plan to stick around after your heat to judge the one following you.
•••
This will be the Final Showdown between 𝕋𝕖𝕒𝕞 𝕊𝕠𝕦𝕥𝕙𝕚𝕖 𝔾𝕣𝕖𝕖𝕟 𝕒𝕟𝕕 𝕊𝕠𝕦𝕥𝕙𝕚𝕖 𝕎𝕙𝕚𝕥𝕖. 𝔹𝕖 𝕤𝕦𝕣𝕖 𝕥𝕠 𝕨𝕖𝕒𝕣 𝕪𝕠𝕦𝕣 𝕋𝕖𝕒𝕞 ℂ𝕠𝕝𝕠𝕣𝕤!
•••
📸Kit will be crushing the camera work from 5-7, be sure to give her your best pain face.
•••
There will be no scheduled classes this night. Please register for a heat if you'd like to workout!
•••
Also, Plan to hang out after to celebrate! 𝕎𝕖'𝕝𝕝 𝕙𝕖𝕒𝕕 𝕥𝕠 𝕋𝕠𝕞 𝔼𝕟𝕘𝕝𝕚𝕤𝕙'𝕤 𝕚𝕟 𝕊𝕠𝕦𝕥𝕙𝕚𝕖 𝕗𝕠𝕣 𝕒 ℙ𝕠𝕤𝕥, ℙ𝕠𝕤𝕥 ℂ𝕖𝕝𝕖𝕓𝕣𝕒𝕥𝕚𝕠𝕟.🥳
•••
Registration Link In Bio!

#bostonfitness #bostonevents #southbostonfitness #southbostonevents

2️⃣3️⃣⏺️1️⃣ Whether this is your F

2️⃣3️⃣⏺️1️⃣
Whether this is your First, Second or Tenth Open we have loved watching everyone give it their all this week! Please remember to 𝐒𝐮𝐛𝐦𝐢𝐭 𝐘𝐨𝐮𝐫 𝐒𝐜𝐨𝐫𝐞𝐬 by 8PM Tonight!

Our internal leaderboard will be updated this week so we can see who took week 1! Team Green Or Team White! Stay Tuned….

#crossfitopen2023 #southbostonfitness #bostonfitness #crossfitsouthie

𝔽𝕖𝕓𝕣𝕦𝕒𝕣𝕪 𝟙𝟚𝕥𝕙

𝔽𝕖𝕓𝕣𝕦𝕒𝕣𝕪 𝟙𝟚𝕥𝕙 - 𝟙𝟠𝕥𝕙
Getting after another week of fitness and capping it off with the beginning of The 2023 Open!!

#crossfitsouthie #bostonfitness #southbostonfitness #southbostoncommunity

President’s Day Schedule 🇺🇸Saturday & Sund

President’s Day Schedule
🇺🇸Saturday & Sunday - Normal Hours
🇺🇸Monday - 7AM -Open Gym
Classes at 8, 9, 11, 12, 4, 5, & 6PM
Come in and get your fitness on with us, we have plenty of class times available on this Monday Holiday!!

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