All Things Regionals


*Schedule Update* – We will be running “The Triple 3” and 1 box only on Saturday with All Levels classes at 8,9,10,11 and 2. No 6AM early crew. Mobility is on as scheduled. There will be no coach-led Oly class at 11AM, but come on in and hit the programming anyway.ย  There will be no classes in Southie Orange.

Team CFS: Jen, Daniela, Matty & Brendan

Good luck, Regionals Squad!
The East Regional competition kicks off today, and we want to wish GOOD LUCK to the CrossFit Southie Team and Coach Owen! Regionals will kick off early Friday morning and will wrap up on Sunday afternoon. The workouts have been released (check them out here) and it’s guaranteed to be a tough weekend filled with hard work. Making it to Regionals is an amazing accomplishment in itself! The team qualified in the Top 20 of all teams in the Northeast, and Owen qualified in the Top 20 of all individual men in the Northeast. Wow! This weekend is an opportunity to showcase all of their hard work and we cannot wait to watch them throw down.

Even if you are unable to make the trek to Albany to watch this weekend, don’t worry! All of the events can be watched online for free. You can stream on Facebook, Games.CrossFit.Com, or CBS Sports. For full details on all viewing options, click HERE. Be sure to follow CrossFit Southie on Facebook and Instagram for updates and live streams of the event as well!

The Southie team will compete on Friday at 9:00AM and 10:20AM. Owen will compete at 11:45AM and 3:@25PM. Heats will be reseeded based on rank for Saturday and Sunday, so be sure to check the website for updates over the weekend!

If you’d like to make a donation to support the CFS Regional Team… it’s not too late! Click here. 100% of donations will go directly to the Southie team to help cover the costs of travel, lodging, etc. We appreciate your support and generosity!

We will post updates on Team CFS & Owen as we have them. GO CROSSFIT SOUTHIE!

Good Luck, Owen!

Partner Up!
:40 Work/:20 Rest & Rotate
P1- Ski Erg
P2- Plank Hold
P1- Wallballs
P2- Wall sit
P1- Good Mornings
P2- Handstand Semi-Circle Walk Around The Box

*Scale handstand pike hold on box or regular plank hold as needed.

Handstand Push Ups
Handstand Walk

Partner WOD
120 Wallballs
100/80 Calorie Ski Erg
80 Deadlifts (225,155)
60 Handstand Push-ups

-Partition reps between partners as desired.

EMOM 3 Synchronized Burpees

Level 2 – (185,125), 30 Handstand Push-ups
Level 1 – (135,95), 60 Push-ups
ADV (30/20), Stict HSPUs

Bike sub = 80/60 cals

Extra Work
Back Squat
5-5-5-5-5- straight Sets

Take time to warm-up to a weight that is challenging for all 5 sets


  • Ben

    05/18/2018 @ 5:48 pm

    18:30 Rx w/ Aaron
    Extra: 275×2, 295×2

    Great job this morning southie! Fun watching you while I’m at the office…

  • Crowley

    05/18/2018 @ 3:02 pm

    20:00 rx w/ Elliot and Matt

  • Sean Flannery

    05/18/2018 @ 1:39 pm

    Snatch: 1-1-1-1-1: 135-185#
    Extra: 275# across
    WOD: 15:00 Rx, half reps

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