Volume WOD: Turn Down For What?!

Mike - Beast Mode

Nutrition Challenge weigh ins and baseline measurements today during the morning and evening classes! Be sure to stop by the desk! If you can’t make it in today, we’ll also be hosting weigh ins tomorrow during morning and evening classes.

CrossFit Southie Bootcamp will be back in October, with a special rate of $149 for first-time members! The October session will kick off on Friday, October 2nd and run through Friday, October 30th.
Are you looking to revamp your fitness routine this fall? Maybe you need to get back to work after a summer of fun? Our bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149 for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!
Current CFS members! Got a friend who is interested in getting started? Refer a friend to September bootcamp and receive a $50 referral bonus off of next month’s membership!

Save the Date: Saturday, October 3rd! Have you signed up for our annual photo scavenger hunt yet? You won’t want to miss it. Click HERE to read more and sign up. Join us later that night at WILD ROVER from 7pm on to celebrate 5 YEARS of CrossFit Southie! We’ve got the upstairs reserved, so bring your dancing shoes!

Strength
Overhead Squat
2-2-2-2-2

WOD
3 Rounds
20 Burpees
30 Kettlebell Swings (1.5,1)
40 Goblet Lunges
50 Double Unders

Level 2- (1,0.75), 25 Double Unders
Level 1- (0.75,0.5), Singles

19 Comments

  • Denielle Pancieri

    09/25/2015 @ 2:28 am

    Did Christine
    145 lbs 16:06

  • Sam Gifford

    09/24/2015 @ 3:43 pm

    Burnt Toast WOD: 18.28 @ 135, SHSPU, 10 Burpee Laterals
    Little Bench Press: 3 X 10 @ 185

  • Paul Leofanti

    09/24/2015 @ 2:03 am

    OHS: 135# x 2. WOD: 21:35 (level 2). Thanks to a great coaching tip I strung 25 DU’s together for the first time during rounds 2 and 3.

  • Cassidie Cade

    09/24/2015 @ 1:38 am

    OHS: 5-5-5-5-5 at 55#
    WOD: 16:18 L2 with Russian swings

  • sarah c

    09/24/2015 @ 1:26 am

    OHS 85
    WOD 19:37

  • Joel

    09/24/2015 @ 1:25 am

    OHS: 105×2, failed 115. Had not done anything over head in a long while so I was happy to hit triple digits.
    WOD: 19:13 – .75 kb, no added weight on the lunges (ankle),15 cal on the airdyne instead of 50 dubz

  • Nick Brown

    09/24/2015 @ 12:59 am

    OHS: PVC pipe. Shoulder was hurting. WOD: 14:02 used the 1.0lb pod but did 50 dubs

  • Brendan Cottam

    09/23/2015 @ 11:42 pm

    OHS – 225
    WOD – 17:28

    • Joel

      09/24/2015 @ 1:27 am

      beast mode

  • Andrea Cooke

    09/23/2015 @ 9:43 pm

    Wod: 12:09 rx with the 4pm

  • Kurt Brumme

    09/23/2015 @ 8:07 pm

    Outlaw squat
    WOD: 22:30 Rx (painfully slow burpees)

  • lizowiz

    09/23/2015 @ 4:59 pm

    OHS: 125×2, couldn’t get 130 overhead today
    WOD- 18:36 (or 46?) RX

  • Ben Brauer

    09/23/2015 @ 3:07 pm

    OHS: 175
    WOD: 17:28 Rx

  • Brian M. Maser

    09/23/2015 @ 2:22 pm

    OHS: 215#
    WOD: 18:23 Rx

  • Nick Alonso

    09/23/2015 @ 1:02 pm

    Congrats on the PR and seriously fast time in that WOD. Have a great time in Aruba.

  • Nick Alonso

    09/23/2015 @ 1:01 pm

    Hatch Week 8 Day 1
    WOD: 23:38 Rx Lunges were very slow

  • melstec

    09/23/2015 @ 12:58 pm

    Strength: 125#
    Wod: 17:38 rx

  • Frawls

    09/23/2015 @ 12:53 pm

    Strength: Outlaw Squat Program
    WOD: 17:58 Rx

  • Jule

    09/23/2015 @ 11:57 am

    OHS: 145#
    WOD: 15:56 w/ 10 Burpees, empty lunges.

Comments are closed.

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