Team Red, White & Blue

May 22nd, 2015

Category: CrossFit

Team Red, White & Blue

Reminder: there will be a Reduced Schedule tonight. Normal morning, 11 and noon schedule. Friday night classes will be in Southie Green only at 4, 5, 6 & 7pm

Mel Normatech

Best of luck to Team CrossFit Southie today as they kick off the weekend at East Regionals! They will compete in two events today from 9am – 12pm. We’re all cheering for you from Boston! If you can’t make it to Hartford, you can stream all of the action live by clicking HERE. If you can make it, stop by the desk before heading down and pick up your FREE shirt to support the team!  We will have some on hand in HartFord but it may be difficult to bring them all into the venue.


WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day weekends at gyms all throughout the country. More information is available at WOD with Warriors supports Team Red, White and Blue (, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.  Participation is free with membership, If you would like to donate, the link can be found here.21guns_03 (1)

A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this, to honor our Nation’s Warriors, past, present, and future. The 21 minute workout and 21 repetitions signify a 21-gun salute, and the 5 exercises are one for each Branch of the Military.

“21 Guns
21 minute AMRAP (As many rounds as possible)
400 meter run*
21 pushups
21 box jumps (24″/20″)
15 burpees
9 pull-ups

*500 meter row can be substituted for the run


  1. Barbara Swanson 05/23/2015 at 9:18 pm

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  2. melstec 05/22/2015 at 7:37 pm

    I ❤️ Normatec… And Southie! Way to guys, awesome start! Regionals is such a fun weekend, can’t wait get down there and cheer you on!

    WOD: 3+ 400m… Had a goal to go unbroken on the pullups (I’m not good at staying on the bar), but had such great motivation after watching ya’ll crush event 1 that I stayed on! Thx for letting us watch this morning, Hales!

  3. Trevor Crean 05/22/2015 at 4:51 pm

    Hopped into the 11 before heading to CT.
    3+445 (5 BMups)

  4. Mattie Dubbs 05/22/2015 at 1:42 pm

    Anyone heading down to Regionals tomorrow morning? Need to bum a ride, gas money, snacks, and top notch humor will be provided!

  5. Petra 05/22/2015 at 1:29 pm

    Good luck Team Southie! What a way to start the regionals!

    WOD: 3+447 rx

  6. Crowley 05/22/2015 at 1:23 pm

    4 + 402 w/ bar MU’s

    Good luck to the team at regionals this weekend!

  7. Kelly 05/22/2015 at 1:20 pm

    I spy Goose and TinaMo and their CTBs look TIGHT!!!

  8. Marc Piccuirro 05/22/2015 at 12:59 pm

    4 rounds completed with 1:20 left. Ran the 400 anyway.
    Done with bar mups

    Good luck team CFS!
    Have a great weekend everyone.