Important PARKING Update

Between the hours of 8-5, the main parking lot as well as the parking just on the side of Southie Orange will be monitored and parking will be strictly enforced.  CrossFit Southie peeps will only be allowed to park in CrossFit Southie designated spots and will also require a parking pass to do so.  Any parking in non designated CFS spots in the main lot or parking in the spots without a pass will result in being towed.

Parking passes can be found just inside the main door of Soutihie Green and will need to be placed in the rear view mirror upon arriving to the facility and returned before leaving.  We only have so many passes so we can not hand them all out but if you are a regular 9am,11am, noon or 4pmer we can try to get you a permanent pass so you don’t have to do the pass shuffle each time.  Monitoring will begin on Monday and there will be 2 week period where warnings begin before towing commences.  We apologize in advance for any inconvenience this causes.  We obviously are not happy with the situation either but if there wasn’t parking drama, it wouldn’t be South Boston.

Weighted Pull-up

OR if you don’t have weighted

Strict Pull-up*

Between sets complete 10 ring rows

*use bands as necessary

750m Row
30 Kettlebell Lunges (2,1.5)
30 Kettlebell Swings
30 Kettlebell Lunges
750m Row

Level 2- (1.5,1)
Level 1- (1,0.75)

Strength Schedule
Monday – Benchmark: “Isabel”
Tuesday – Back Squat
Wednesday – Squat Clean & Jerks
Friday – Deadlifts

At Home WOD
Run for 30 Minutes
3 Rounds
15 Jack Knives
30 Hollow Rocks
60 Russian Twists

Scroll to Bottom Of Page for More “Travel WODs”