One Time for Ya


Weekend Happenings
Looking to beat the Saturday morning rush?! We offer classes in Southie Orange every Saturday at 9:30AM and 10:30AM. Both classes are on the smaller side and still early enough to get your fitness in before your Saturday kicks off!

Mobility is BACK this Saturday at Noon in Southie Green. This class is open to all members and does not count towards your weekly classes. Come in and get mobile with us!

CrossFit Breathing/Bracing Seminar – Sunday, 12/2 @ 11AM
We are happy to be hosting Bruce Stockton from Boston University for a FREE Breathing & Bracing Seminar on Sunday at 11AM in Southie Orange. This presentation is totally free and will run about 60 minutes. Everyone will benefit from this, coaches & athletes alike. Come in for a Sunday sweat session and stick around for the presentation! Read below for more info from Bruce!:

Hi CrossFit Southie! My name is Bruce Stockton, I’m a competitive weightlifter and 3rd year physical therapy student at Boston University. In my final year I’ve been working on a practicum presentation looking at the most optimal ways to breathe and brace in the sports of weightlifting and CrossFit.

What can you expect to learn? We’ll cover how your breathing style can improve or hinder your performance, benefits of certain breathing techniques over others, when, how, and why use a lifting belt, simple ways to build this into your warmup or recovery work, and of course how it can help you move fast and lift heavy! I’ll do a little presenting, then we’ll get up and move and do a mini workshop, then finish off with some Q and A.

This presentation is for YOU, the athlete! As a weightlifter I like heavy things, so this isn’t going to be your typical PT presentation. Hope to see you there!

Partner Up!
Row 90/75 Cals as a Team
*The partner who is not rowing must hold the bottom of an active squat. If the squatting partner needs to stand for a break, switch positions.

1. Push-press
2. Push-Jerk

90 Calorie Row
60 Wallballs
30 Shoulder to Overhead (155,105)

Level 3- 135,95
Level 2- 115,75
Level 1- 95,55

Coaches Note – Row will be somewhere around 5-6 mins or 1500m. Try to row at your 2k pace or just off of it and see if you can hang on to the pace for the Wallball and STOH

Extra Work
3 Rounds each for time
10 Burpee up and over (48 inches – use 4x12inch Rogue Blocks)
20 Wallballs
10 Power Cleans (185/125)
20 Wallballs
10 Burpee up and over

Rest 5 Minutes between rounds