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Wednesday 3/30 – OlyWOD

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Oly
Wednesday 3/30 – OlyWOD

March 30, 2016
By : Goose

Caitlin

Warm Up
3 rounds:
3 power clean
3 front squat
3 clean + jerk

Tall clean
4×3 light

Clean and jerk
5×1 @ 85-90%

Back squat
4×2 heavy

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crossfitsouthie

Happy Showdown Registration Eve! 𝕋𝕙𝕖 𝕃

Happy Showdown Registration Eve! 𝕋𝕙𝕖 𝕃𝕚𝕟𝕜 𝔻𝕣𝕠𝕡𝕤 𝕋𝕠𝕞𝕠𝕣𝕣𝕠𝕨 𝕒𝕥 𝟙𝟚ℙ𝕄! Don't Be Late!!

#southieshowdown2023 #bostonfitness #southbostonfitness #crossfitcompetitions #northeastcrossfitcompetition

🙌🏻Hand care is usually an afterthought...unt

🙌🏻Hand care is usually an afterthought...until a dreaded rip occurs!

Crossfit challenges us with movements that require a strong grip such as pull ups, climbing up ropes, toes to bar, kettlebell swings and barbell cycling to name a few. These great movements can sometimes leave our hands battered and bruised with the occasional blister.

🙅🏻‍♀️🙅🏻There are ways to prevent hand injuries from occurring and we wanted to share our top 4 tips for healthy hands with you.

We have high volume pull-ups coming up mid-week, so be sure to check these tips out and get ahead of your hand care!⬅️⬅️

🧼Lastly, If a hand cut does occur, be sure to use warm soap and water to clean the area, apply antibacterial ointment, and cover for the first few hours. After that, remove the dressing and let nature heal the rest.

🧽Also, don’t forget to wipe down your pull up bar or barbell after the WOD!

#bostonfitness #southbostonfitness #handcare #crossfithandcare

ᴊᴜʟʏ 16ᴛʜ - 22ɴᴅ😎 Beach Days & Skil

ᴊᴜʟʏ 16ᴛʜ - 22ɴᴅ😎
Beach Days & Skill Work!

#weeklywrapup #bostonfitness #southbostonfitness

Oh How We Love A Good Beach Day🏖️💛 Thank y

Oh How We Love A Good Beach Day🏖️💛
Thank you for spending your Saturday afternoon with us! Special Thank you to @aardvark26 & @kellybobelly_ for spending hours teaching Crossfitters how to crush volleyball🏐🙌🏻

#constantlyvaried #southieonthebeach #crossfitsouthie #bostonfitness #southbostonfitness

🚨 Saturday & Sunday Entrance 🚨 We have a w

🚨 Saturday & Sunday Entrance 🚨

We have a weekend certification & Southie White will be off limits

Please Enter through our Fire EXIT next to Cannonball Cafe

CrossFit Total Take✌🏻 This crew crushed it la

CrossFit Total Take✌🏻
This crew crushed it last Friday Night! Thank you for coming out to take on The CrossFit Total. It was awesome to see you all smash PRs and hit some longtime goals you’ve been working towards!👏🏻👏🏻
A Friday night very well spent!

#crossfittotal #southbostonfitness #bostonfitness #Southbostoncommunity

📸Hype Squad Help! We're looking for a few Media

📸Hype Squad Help!
We're looking for a few Media Specialists to catch all the action at The Showdown this year!

With over 300 Athletes and 5 events over two days, we have plenty of action to cover! 👀

📆𝗧𝗵𝗲 𝗦𝗵𝗼𝘄𝗱𝗼𝘄𝗻 𝘁𝗮𝗸𝗲𝘀 𝗽𝗹𝗮𝗰𝗲 𝗼𝗻 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆 𝟵/𝟯𝟬 𝗮𝗻𝗱 𝗦𝘂𝗻𝗱𝗮𝘆 𝟭𝟬/𝟭. You can commit to one or two days. All Experience levels are welcome to apply. Whether you're just starting out or a media pro, we'd love to hear from you!

📝The application form can be found in our bio!

#southieshowdown2023 #bostonfitness #southbostonfitness #bostonphotographers #southbostonphotographers #crossfitphotography

📢Open Gym Reminders📢 We are happy to be able

📢Open Gym Reminders📢
We are happy to be able to provide a space for Open Gym.

Open Gym is not something that is typically offered in most CrossFit Gyms, especially at prime times and given we are a City gym.

We appreciate your cooperation in sharing space efficiently and ensuring classes take preference so we are able to continue to offer this option. Please swipe ⬅️⬅️to check out a few friendly reminders.

In addition to those guidelines. We also ask that Open Gymers refrain from closing the inside, overhead door.

🎶Open Gymers are welcome to adjust volume to a workable class level but please refrain from separating music between the main gym and open gym space. These roles are reserved for coaches only.

🙌🏻Thank you all for your continued cooperation! Let’s continue to get FIT together💪🏼

𝕁𝕦𝕝𝕪 𝟡𝕥𝕙 - 𝟙𝟜𝕥𝕙 S

𝕁𝕦𝕝𝕪 𝟡𝕥𝕙 - 𝟙𝟜𝕥𝕙
So much action this week! Congratulations to our CrossFit Total Winners!
🥇Ladies 1st Place - Kyra Horne with a total of 865#
Back Squat - 325#
Strict Press - 140#
Deadlift - 400#

🥇First Place Gents - Adam Riegel with a total of 1105#
Back Squat - 440#
Strict Press - 185#
Deadlift - 480#

🥳Congratulations to everyone that participated, we saw so many PRs!!

Another competition Shout Out to the 3 southie teams that took on The “Fight The Darkness” Competition at @andovercrossfit!! Ana & Meg, Becca & Emma and Justin & Jimmy! Great job squad! Another awesome week in the 📚

#weeklywrapup #bostonfitness #southbostonfitness

Another moment for our friend Justin Poitras✨Tha

Another moment for our friend Justin Poitras✨Thank you to our Southie Squad that came out last Saturday to throw down in honor of Justin! You came out full force and we saw that! 👀💪🏼

☘️The Showdown, but make it the biggest one ye

Level 🆙 with your Level 2! We are hosting The @

Level 🆙 with your Level 2!
We are hosting The @crossfittraining Level 2 course here at CFS on Saturday July 22nd & Sunday July 23rd!
Swipe ⬅️to learn more about The Level 2!

🎥 credit @crossfit
#crossfitlevel2 #crossfitlevel2course #crossfittraining

𝙹𝚞𝚕𝚢 𝟸𝚗𝚍 - 𝟾𝚝𝚑 Summe

𝙹𝚞𝚕𝚢 𝟸𝚗𝚍 - 𝟾𝚝𝚑
Summer Runs, Front Rack Lunges & Honoring our friend Justin this week!

#bostonfitness #southbostonfitness #weeklywrapup

𝓗𝓪𝓹𝓹𝔂 𝓑𝓲𝓻𝓽𝓱𝓭𝓪𝔂 to our In-House PT Carly!🥳Someone who has been keeping us together for the past 3 years!

She’ll always find a way to make time for you in between crushing WODs and winning competitions!✨We hope you have a day as amazing as you are!

Flex is you love New Southie Swag🇺🇸💪🏼W

Flex is you love New Southie Swag🇺🇸💪🏼We have Fresh new Ts & Tanks to keep you cool all summer long!

Swing by the desk and grab yours before they’re 👋🏼👋🏼

💸25.00 and you can look this cool too 😎

Last Year’s Crossfit Total! Who’s ready for ro

Last Year’s Crossfit Total! Who’s ready for round two?! Max out and hang out with us next Friday night the 14th. All levels are welcome! Registration link in BIO!

#crossfittotal #southbostonfitness #bostonfitness #fridaynightfitness

☘️💪🏼The Showdown Is COMING! Here are you

☘️💪🏼The Showdown Is COMING! Here are your division standards!

𝕊𝕥𝕒𝕟𝕕𝕒𝕣𝕕𝕤 𝕌𝕡𝕕𝕒𝕥𝕖!
Advanced Men - Front Squats - 225# for Reps Advanced Women - Front Squats - 145# for Reps

Intermediate Men- Single Arm DB Movements - 35#
Intermediate Women - Single Arm DB Movements - 20#

Registration will open Wednesday, July 26th!
Swipe ⬅️⬅️to see The Requirements for each division.

Please Note 📝
These movement requirements should be used as a guide to choose the most appropriate division for your ability level.

The Showdown workouts are not limited to these requirements, and 𝘁𝗵𝗲𝗿𝗲 𝘄𝗶𝗹𝗹 𝗯𝗲 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 𝘁𝗵𝗮𝘁 𝗲𝘅𝘁𝗲𝗻𝗱 𝗯𝗲𝘆𝗼𝗻𝗱 𝘁𝗵𝗲𝘀𝗲 𝘀𝘁𝗮𝗻𝗱𝗮𝗿𝗱𝘀 𝗳𝗼𝗿 𝗲𝗮𝗰𝗵 𝗱𝗶𝘃𝗶𝘀𝗶𝗼𝗻

Similar to the open, there are time caps and tiebreaks so that you will get credit for the work completed.

Tag A Friend To Compete With!!

#2023southieshowdown #northeastcompetitions #crossfitcompetitions

We wanted to highlight a few of our amazing nutrit

We wanted to highlight a few of our amazing nutrition challenge participants! 🤩🤩

Swipe through to see some of our top performers & read about their amazing results! ➡️

If you see them in the gym be sure to give them a 👊🏻 fist bump for their hard work!

📣A few other honorable mentions!

🔹Lauren, Andrew & Katie topped the leaderboard for STRIVE teams! @laurendecastro @vinny.decastro @batiebaker

🔸Team Taylor & Ange topped the leaderboard for Southie teams!

🔹Strive member Christian Cipoletti @swimcip22 lost 4 pounds, 2 inches off her waist and 6 inches off her hips!

🔸Southie Member Sam Rourke @samanthainboston more than doubled her Pull-Up benchmark reps and hit over 200# on her Deadlift. She also shaved 25 seconds off of her Death Race Time.

🔸Southie Member Jess Rupp lost 4LBS and made some great improvements over this 6 week long journey! She shaved over 1:00 off of her Death Race time and increased her Pull-Up Benchmark by 12 reps!

🔹Strive member Rich Crowley @bluecollardisaster lost 6 pounds & 1.5 inches off his waist!

🔸Southie Member Katie Flannigan @insta_flann lost 1.5 Inches in her waist and improved on all of her benchmarks as well.

Amazing work done by all! 🎉👏🏼

ᴊᴜɴᴇ 25ᴛʜ - ᴊᴜʟʏ 1ꜱᴛ Monthly A

ᴊᴜɴᴇ 25ᴛʜ - ᴊᴜʟʏ 1ꜱᴛ
Monthly Achievements, Squat Cleans & Muscle-Ups this week!!

#crossfitcommunity #crossfithighlights #weeklywrapup #feelgoodcontent

💪🏼Max out and hang out with us! We're taking

💪🏼Max out and hang out with us! We're taking on The CrossFit Total on 𝔽𝕣𝕚𝕕𝕒𝕪, 𝕁𝕦𝕝𝕪 𝟙𝟜𝕥𝕙 and you don't want to miss it!

This event will run similar to class. There will be a coach led warm-up, time to build/warm up to 70-80% and then 30 minutes to complete the Total.

Prior to the event you will be placed into teams of three organized by your coaches based on your strength levels. This will be the group that you get to throw some weight around with!

💪🏼Each participant will run through the following
1RM Strict Press
1RM Back Squat
1RM Deadlift

🏋🏻‍♀️Teams will share barbells and weight can be taken on and off. The same bar will be used for the Strict Press and Back Squat. There will be a separate bar for the Deadlift.

🏋🏻‍♀️Weight can be preloaded and can be adjusted throughout your time frame. Your score is the total of all three lifts. Athletes will have 30:00 to complete the Total and can divvy up the time between lifts however they see fit.

🙋🏻‍♀️🙋🏻‍♂️All levels are welcome to participate, this event is for everyone! Plan to stay and hang out with us for a post event potluck! If you're able to bring a dish please comment on what you're bringing.

Heats will run from 4-7PM.

#bostonfitness #southbostonfitness

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