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Floater: Murph – CompetitorWOD

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Competitor
Floater: Murph – CompetitorWOD

March 20, 2016
By : Goose

Daniel

Floater

“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

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Don’t Waste The Warm-Up🙅🏻‍♀️ This is

Don’t Waste The Warm-Up🙅🏻‍♀️
This is where we set ourselves up for a success. Move with intention in your Warm-Up and your workout is much better for it!

We understand drilling can feel tedious. Many may think… “I know how to press overhead, deadlift, etc…why do I need to perform a million reps on an empty barbell?”

We have plenty of reasons why! Swipe ⬅️⬅️⬅️to check them out!

#bostonfitness #southbostonfitness #crossfitvirtuosity

𝐻𝑜𝓂𝑒 𝑜𝒻 𝒯𝒽𝑒 𝐹𝓇𝑒𝑒 𝐵𝑒𝒸𝒶𝓊𝓈𝑒 𝒪𝒻 𝒯𝒽𝑒 𝐵𝓇𝒶𝓋𝑒🇺🇸Thank you to everyone that came out to take on Hero WOD “Murph” with us, and to honor all of The brave men and women that gave the ultimate sacrifice for our freedom.

ᗰᗩY 21ᔕT - 27Tᕼ Farmer’s Carry Sprints,

ᗰᗩY 21ᔕT - 27Tᕼ
Farmer’s Carry Sprints, Wall Walks and Squat Clean & Jerks!

#bostonfitness #southbostonfitness #crossfitsouthie #bostonsummerfitness

Long Weekend Energy⚡️⚡️⚡️ We hope your

Long Weekend Energy⚡️⚡️⚡️
We hope your weekend is as good as Event 4 of The In-House Throwdown!

#crossfitsouthie #bostonfitness #southbostonfitness

CFS Semifinals Recap!💚🤍 The effort and dedic

CFS Semifinals Recap!💚🤍
The effort and dedication to make it to Semifinals is remarkable. CrossFit Southie White is one of the few remaining home grown teams in an era where many athletes at this level train full time and many teams at this stage are composed of athletes that have moved to create superteams.

We have been fortunate to have the opportunity to watch Emily, Mariah and Jordan grow as athletes over the years. In this past year, Frank joined and immediately embraced our community with open arms. During this time, he fought back from a shoulder injury all while bringing together & providing leadership to the team.

Each member showed up day in and day out to put in the work to make their dream come true all while balancing their adult lives and professions. We couldn't be more proud of this team, their efforts and their representation of the CrossFit Southie community.

#crossfitsemifinals #crossfitgames #crossfitsouthie #homegrown

3-Month Summer Special! ($150 Savings!) * Jump i

3-Month Summer Special! ($150 Savings!) *

Jump in on the best deal of the summer! ☀️ Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings!

🏋️‍♂️ With our flexible class schedule, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer!

🤸 There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit or CTX classes. You can register by clicking the link in our bio.

🚣 *Offer valid for new members only or alumni inactive for 90+ days. Cannot be combined with any other discounts or promotions. No refunds for early cancellation.

**CFS Fam, if you have any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer 🌞 at CFS!

We Just Love A Good S☀️nday Run Day F🥳n Day

We Just Love A Good S☀️nday Run Day F🥳n Day!! Congratulations to all of our runners that took on The @harpoonbrewery 5 Miler! You crushed it as always!!

#bostonfitness #southbostonfitness #southbostoncommunity #crossfittersrun

📢Save The Date! Saturday September 30th and Sun

📢Save The Date! Saturday September 30th and Sunday October 1st!📢

The Southie Showdown is BACK for another year and is going to be better than ever.

The 2023 Showdown is in the works to be an 𝗢𝗨𝗧𝗗𝗢𝗢𝗥 𝗙𝗘𝗦𝗧𝗜𝗩𝗔𝗟. Workout Events will be held indoors and outdoors. We will be working closely with an event planning company to make the spectator experience extra special.🤩

New This Year:
🍷🍻Beer & Wine Outdoor Bar
🌮Food Trucks
⛺️Vendor Tent Village

Our Two Day Individual Competition is one of the largest in the Northeast, and has been since Showdown’s inception back in 2011.

We host 250 athletes across three divisions: Advanced, RX & Intermediate. Athletes can expect 5 events with a final for the top 5 in the Advanced and RX divisions.

🏆 Prizes will be awarded for The top 3 athletes in each division.

You do not want to miss out on this! If you are a vendor and interested in being part of the weekend, please send an email to info@crossfitsouthie.com.

Tag a friend to SAVE THE DATE!

#crossfitcompetition #northeastcompetition #bostonfitness #southbostonfitness

𝑴𝒂𝒚 7𝒕𝒉 - 20𝒕𝒉 Southie White

𝑴𝒂𝒚 7𝒕𝒉 - 20𝒕𝒉
Southie White takes Semis, 1RM Deadlifts & Warm-Up FUN!

#bostonfitness #southbostonfitness #weeklywrapups

🇺🇸 𝙼𝚎𝚖𝚘𝚛𝚒𝚊𝚕 𝙳𝚊

🇺🇸 𝙼𝚎𝚖𝚘𝚛𝚒𝚊𝚕 𝙳𝚊𝚢 𝙼𝚞𝚛𝚙𝚑🇺🇸
Join us Monday May 29th as we Throwdown in honor of ℕ𝕒𝕧𝕪 𝕃𝕚𝕖𝕦𝕥𝕖𝕟𝕒𝕟𝕥 𝕄𝕚𝕔𝕙𝕒𝕖𝕝 𝕄𝕦𝕣𝕡𝕙𝕪. All are welcome, this workout can be modified for any level! Swipe 👈🏼👈🏼for more info on this Hero Workout and scaling options!

𝕀𝕗 𝕪𝕠𝕦 𝕕𝕠 𝕡𝕝𝕒𝕟 𝕥𝕠 𝕒𝕥𝕥𝕖𝕟𝕕 𝕡𝕝𝕖𝕒𝕤𝕖 𝕣𝕖𝕘𝕚𝕤𝕥𝕖𝕣 𝕥𝕙𝕣𝕠𝕦𝕘𝕙 ℤ𝕖𝕟ℙ𝕝𝕒𝕟𝕟𝕖𝕣.

Some athletes prefer a smaller class. This will help everyone to plan ahead. Thank you!

#bostonfitness #southbostonfitness #memorialdaymurph

3K🎿 3K 🚣🏻‍♀️ 180 Cal🚲 Event 1 Of

3K🎿 3K 🚣🏻‍♀️ 180 Cal🚲
Event 1 Of The In-House Throwdown was one to remember! Who loves a good cardio showdown?!

#crossfitevents #bostonfitness #southbostonfitness

🔥SemiFinal Schedule🔥 Two More Sleeps until T

🔥SemiFinal Schedule🔥
Two More Sleeps until Team CrossFit Southie White takes The Floor at the @crossfitgames SemiFinals!
•••
Thank you again to our amazing community for your continued support!
•••
Thank you to @nobull for your support and supplying this crew with all the best gear!!
•••
Check out The Team’s Event Schedule below! ⬇️⬇️⬇️
⚪️Thursday 1:34PM & 4:01PM - Heat 2
⚪️Friday 9:00AM & 2:00PM*
⚪️Saturday 11:45PM & 5:20PM*

*subject to change

LETS GOOOOOOO😤😤😤

#southbostonfitness #bostonfitness #crossfitsemifinals #northeastaffiliates

Front photo curtesy of @thekyl.photography

✨2023 In-House Team Throwdown! Thank you to ever

✨2023 In-House Team Throwdown!
Thank you to everyone that came out to Throwdown and hang out with us! This is 𝕆𝕟𝕖 𝕠𝕗 𝕠𝕦𝕣 𝕗𝕒𝕧𝕠𝕣𝕚𝕥𝕖 days of the year because you all make it so special ✨

We have a few very special shout outs 📢
✨ @denis.ferro for feeding all 120 of these hungry competitors!

✨Coach @tomkuch for once again creating a perfect scoring system.

✨Nolan who entered 40 different teams scores for 4 different events without a hitch!

✨ @lizmollicaphotography for capturing this day amazingly well as always!

We already can’t wait for next year!🥳

#cfsinhousethrowdown #southbostonfitness #crossfitfam

ℕ’𝕊𝕪𝕟𝕔𝕙 - Hands 🙌🏻 if you

ℕ’𝕊𝕪𝕟𝕔𝕙 - Hands 🙌🏻 if you learned how to do Crossovers for this event! - In-House Throwdown Event 3!

#southbostonfitness #bostonfitness #inhousecomp #crossfitcompetitions #crossfitsouthie

☘️June Fundamentals!☘️ We’re kicking off

☘️June Fundamentals!☘️
We’re kicking off our next session on 𝕋𝕙𝕦𝕣𝕤𝕕𝕒𝕪, 𝕁𝕦𝕟𝕖 𝟙𝕤𝕥 and you don’t want to miss it! 𝕋𝕙𝕚𝕤 𝕨𝕚𝕝𝕝 𝕓𝕖 𝕋𝕙𝕖 𝕃𝕒𝕤𝕥 𝕊𝕖𝕤𝕤𝕚𝕠𝕟 𝕦𝕟𝕥𝕚𝕝 𝕋𝕙𝕖 𝔽𝕒𝕝𝕝!

☘️Classes will take place every Tuesday and Thursday from 7-8:00PM and you can register for only $99!!

Swipe ⬅️⬅️⬅️ For more information and some of our recent fundamentals graduates! Follow the link in our bio for registration!

#crossfitfoundations #beginnerfitness #bostonfitness #crossfit #southbostonfitness

𝓣𝓱𝓮 𝓑𝓮𝓵𝓵𝓪 𝓒𝓸𝓷𝓹

𝓣𝓱𝓮 𝓑𝓮𝓵𝓵𝓪 𝓒𝓸𝓷𝓹𝓵𝓮𝔁
Event✌🏻from Saturday’s In-House Throwdown and this squad crushed it!

#bostonfitness #southbostonfitness #crossfitsouthie #crossfitcompetition

ꪖρ𝕣ⅈꪶ 𝟛𝟘𝕥ꫝ - ꪑꪖꪗ 𝟞𝕥ꫝ
In-House Podium Finishers
🥇Southie Samurais
🥈Super Bario Brothers
🥉Amino Disrespect

Monthly Achievements and More….We’ll also have much more In-House Footage coming your way this week!

#weeklywrapup #southbostonfitness #bostonfitness

🍽Competition Nutrition 🍽 We’re diving in t

🍽Competition Nutrition 🍽
We’re diving in to how to fuel your best performance!

🍌You want to be sure to 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 in between workouts 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 (a good time to celebrate with your favorite meal), rehydrate with lots of water and electrolytes, and get a good night’s sleep!!

Swipe ⬅️⬅️⬅️for more details on nutrition timing and some sample meal plans for this weekend!!

#southbostonfitness #bostonfitness #competitionnutrition

3 More Sleeps….We’re so excited to spend this

3 More Sleeps….We’re so excited to spend this Saturday with all of you!

We also love The Build up to these events! Planning, Prepping and talking shop is one of the best parts!

Enjoy these pro tips on all 4 events! While this event is 𝔸𝕝𝕝 𝕒𝕓𝕠𝕦𝕥 𝕋𝕙𝕖 𝔽𝕌ℕ, we’re still here to help you do your best this weekend!

If you’re looking for more guidance drop a comment👇🏼 or ask a coach, we’re here to help!!

#southbostonfitness #bostonfitness #crossfitsouthie #coachstips #protips

📢In-House Team Throwdown Event 4!!!📢 The fin

📢In-House Team Throwdown Event 4!!!📢
The final event is here! Swipe to check out all the deets! 👀We are looking to fill a few spots if you haven’t registered and would like up get in on the action. Shoot us a DM!

#bostonfitness #southbostonfitness #crossfitcompetition

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