Robustness

Brit

Brit

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

Strength
Front Squat
5-10-15-20

WOD
500m Row
21 Shoulder to Overhead (115,75)
21 Toes to Bar
400m Row
15 Shoulder to Overhead
15 Toes to Bar
300m Row
9 Shoulder to Overhead
9 Toes to Bar

Level 2 (95,65)
Level 1 (75,45)

Posted in crossfit by Retta. 5 Comments

Southie Showdown WOD Released – “Loop, Swoop, Pull and Push”


“Loop, Swoop, Pull and Push”

In 10 Minutes complete:
1 Mile Run
AMRAP Clean and Jerks (165,105)

RX Men 165
RX Women 105
Scaled Men 105
Scaled Women 75

Scoring
Your score will be your total accumulated Clean & Jerks. You will not be scored separately on the run.

Standards
Run – 3 loops around the building. Anyone that does not follow the predetermined course will be scored a 0 for the event.

Clean and Jerk – Both weights must start on the ground, make contact with the shoulders and then must be completely locked out over head with feet underneath the hips, showing control and full extension. For safety reasons, in order for a rep to be successful the bar/athlete must remain in control and in their lane throughout the entire lift.

Posted in crossfit by Goose. No Comments

Benchmark: “Bossman”

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Thank you to everyone who participated in the Scavenger Hunt last weekend! We had so much fun and got a great workout in running around the city. To check out all of the photos, click HERE!

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

Strength
Sumo Deadlift
3-3-3-3-3

WOD
“Bossman”
5 Rounds
5 Deadlifts (275,185)
15 Wallballs

Level 2 (225, 135)
Level 1 (155, 95)

Ca$hout
50 Hollow Rocks
40 Sit-ups
30 Side plank raises (15 each side)

Click here for scores/comments from our “Bossman” post from 9/2/11

Conditioning Class: WOD
Row 40 Calories
Run 400m
Rest 3 minutes
Row 30 Calories
Run 300m
Rest 2 minutes
Row 20 Calories
Run 200m
Rest 1 minutes
Row 10 Calories
Run 100m

Conditioning Class: Core
20 Kettlebell Weighted Glute Bridges
50 Supermans
20 Kettlebell Weighted Glute Bridges

Posted in crossfit by Retta. 9 Comments

Storing Gear Overnight

On Friday (10/24) afternoon, we will be moving any overnight gear to the racking in the mobility room. With the fast approaching cooler weather, we would like to keep the cubbies up front open for members to store their layers and belongings during classes.  If you have shoes, belts, journals, water bottles that you keep at the gym overnight, we will store them in the mobility room going forward.  Thank you for your consideration.

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pic was taken during non class hours – Yowserz!

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we’ve got all this room back here – use me!

Posted in crossfit by Goose. No Comments

Hump Day Partner WOD

Jess

Jess

Superhero 5K – This Sunday!
The Southie Endurance crew will be participating in the Superhero 5K on Sunday, October 26 in Cambridge, MA. This will be an excellent test of your endurance training on a great course. You could even dress up as a superhero if you wanted! Even if you haven’t been training with the Endurance classes, we hope you can step outside of your comfort zone and join the Southie crew for this race. It will be a good time!
To sign up, please click HERE and use the code SOUTHIE20 to receive 20% off of your registration.

Breast Cancer Awareness Rock Tape
Our Functional Movement screener/chiropractor Wes Hendricks and his co workers will be here tonight from 5-6:30pm to provide pink rock tape for breast cancer awareness. Show up early before class and get taped up.  For more info on Rock Tape click here.

November CFS Boot Camp

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The Details:
Dates: Monday November 3rd – Friday November 28th
Weekdays: Monday, Wednesday, Friday
More info here.
Spots are limited to 25, to sign up click HERE!

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

Strength/Gymnastics
EMOM 10
3 Strict Pull-ups

-For Assistance add a band
-For Difficulty add load

Partner WOD
25 Minute AMRAP
200m Sandbag Run (3,2) / sub 250m Row if it is pouring out
10 Power Snatches (95,65)
10 Clapping Push-ups

Level 2- (75,55)
Level 1- (65,35)

*1 Partner works at a time. Score=total rounds

Mobility Class:
Partner Hamstring/Shoulder Stretching

Posted in crossfit by Goose. 1 Comment