Southie Sangy V2.0 & In-House Throwdown Sign Ups!

Joc – Chels

In-House Team Throwdown- Saturday, June 2nd!
This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making the teams for you!

Teams will be co-ed and will be made up of 2 Rx athletes and 1 scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements for that division. Your coaches will be creating the teams to make sure that they are fair AND to shake things up a bit so that we all have a chance to meet some new faces at the gym. There has been some demand for some masters teams, so we’re going to give that a try this year as well, as long as there are enough sign ups. We’ll announce the teams and workouts ahead of time so that you can get together with your team to meet and come up with a game plan. Creative team names and outfits are HIGHLY recommended, though not required.

As always, we’ll close the day out with some beers, ciders, and a barbecue in the parking lot. There will definitely be corn hole… and maybe the return of the dunk tank?! We really hope that EVERYONE can make it and participate! If you are on the fence, talk to someone in class who did it last year or ask one of your coaches… we will help convince you!

Not sure which division you should sign up for? Use these suggested standards as a guideline.
Rx Division
Double Unders
Unassisted Pull ups
Box Jumps 24, 20”
Wallballs 20/14# to 10’ Target
Ground to Overhead 135, 95

Scaled Division
Single Unders
Jumping Pull ups
Box Jumps OR Step ups 24, 20”
Wallballs 14/10# to 10’ target
Ground to Overhead 95, 65#


1-on-1 Movement & Mobility Screenings: Wednesday Nights!
Our daily activities – work, sport and life – cause each of us to move differently. In a world where we frequently sit for long periods of times and produce repetitive movements each day, we are often left with muscular imbalances and mobility limitations. These imbalances and limitations can lead to poor movement mechanics, muscular pain and possible injury.

The first step to correcting these imbalances or limitations is identifying them… and we are here to help! We are excited to be offering one-on-one movement and mobility screenings, free to all of our members. These screenings will not only help you identify any movement or mobility issues you may have, but also provide you with the tools you can use to help correct them.

Coach Matt Martinez will be conducting these one-on-one screenings on Wednesday evenings from 6-7pm. Matt has extensive knowledge on human movement with a BS in Rehabilitative Science and a Doctorate of Physical Therapy. He’s also a top-tier CrossFit athlete… so he understands! Matt also coaches a mobility class that is free and open to all members every Wednesday at 7pm. We highly recommend everyone attend this class whenever possible.

To schedule your 1-on-1 assessment, click here.

Odd – Run 100m*
Even – :30 L-Sit

*ADV – 200m Run

Strict Muscle-ups (ADV)

Southie Sangy V2.0

800m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans (155,105)
9 Box Jumps

400m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans
9 Box Jumps

800m Run

Level 3- 1 MUP, (135,95)
Level 2- 9 Ring Dips(115,75)
Level 1 – 6 Ring Dips, (95,45), 400m Run

Southie Sangy V2.0 Results 4/28/2015
Southie Sangy V2.0 Results 5/10/2016
Southie Sangy V2.0 Results 5/16/2017

Extra Work
With A Partner
100 Bench Press @ Body Weight/ .75 BW for Ladies
50 Each Not For Time


  • Ryan Gould

    05/03/2018 @ 2:44 am

    Southie Sangy: 24:43 @ 135/ 3 BMups

    30 sec slower than last year but up from 1 to 3 BMups per rd. I’ll take it! Touch and Go SCs felt good

  • Jason Barrow

    05/03/2018 @ 12:57 am

    ALL OUT SPRINT into the door the same exact time as Jill. I let her tie me, else she’d be a crybaby for the rest of the week if she lost.

    4/28/15: 27:25 L3 (1 mup)
    5/10/16: 24:02 L3 (1 mup)
    5/16/17: 19:50 L3 (1 mup)
    5/2/18: 22:06 L3 (3 mups, HOT day)

    The heat ruined me. I somehow managed to lose my keys while sitting in my car in front of my house after class. After 10 minutes of searching I found them, they were in my hands the whole time.

  • Daniela Bitto

    05/03/2018 @ 12:38 am

    19:00RX PR

  • Trevor

    05/03/2018 @ 12:37 am

    26:20 Rx

    That was tough… should have left and gone to the bar with Coolidge instead.

  • JT

    05/02/2018 @ 5:28 pm

    22:15ish L2 good to be back

  • Sean Flannery

    05/02/2018 @ 3:16 pm

    22:20 Rx

  • Greg Sands

    05/02/2018 @ 1:35 pm

    28:48 Rx 1st time

  • Ben

    05/02/2018 @ 1:17 pm

    21:58 Rx – up from 21:44 last year

  • Crowley

    05/02/2018 @ 1:02 pm

    21:47 rx – down from 22:28 in May 2016

Comments are closed.