*We will be running a reduced schedule this Monday, Memorial Day.  We will be doing the Hero WOD Whitten.  Classes will be held at 9am, 10am and 11am only.  On Sunday classes will run as scheduled except no Yoga*

June 8th is the internal throwdown! We are still looking for athletes, volunteers, and judges for the competition. Registration will close May 31st. There will be no other classes or open gym that day, so why not give the throwdown a try. To register (as an athlete or a judge) please click here.

Regional WOD 6
100 Double Unders
50 Handstand Push-ups
40 Toes to Bar
30 Shoulder to Overhead (160,100)
40 Alternating front rack lunges

Level 3- 30 Handstand Push-ups/(135,85)
Level 2-50 Double Unders, Hand-release push-ups (95,65)
Level 1-200 singles, Hand release push-ups, (65,35)

peanut=double lacrosse ball..a must have for thoracic mobility

soft ball = great for the hips, quads and calves

foam roller = a great mobility starting point

pvc = a little spicier for those tough tissues

No more excuses, now you can get your mobility on at home. We now carry peanuts,  pvc’s and foam rollers at the box for you to purchase for only $10 each and softballs for only $5..what a bargain?!?!? We often incorporate mobility into our classes but not nearly enough to keep you all the fine tuned athletes you need to be. Stop by the desk and pick up your tools today and start workout out those tissues at home!

Strength
Deadlift
2-2-2-2-2

WOD – Regional WOD #7
4 Rounds
2 Rope Climbs
4 Squat Cleans (225,135)
100m sprint

Level 3 (185,115)
Level 2 (135,85)
Level 1 (95,55)

*We will be running a reduced schedule this Monday, Memorial Day.  We will be doing the Hero WOD Whitten.  Classes will be held at 9am,10am,11am only.*

Achievements!

Great job athletes. We have a lot of new achievements and the pr bell ringing on a daily basis. As coaches we do notice these things. We report and record our work on the board and your own personal journals for a few reasons. First because we can track our progress and goal set using measurable and repeatable tests. Second because this is fun Ninja stuff you should be proud of. Bragging to your friends optional.  In the strength department:

               Back Squat

Kim – 115

Jenna – 105

Laurence – 185

Front Squats

Jenn – 140×2

Allie – 100×2

                Overhead Squats

Katie –85lbs

Lynne –85lbs

Giana –105×3

                Deadlift

Leslie –125lbs

Laura –205lbs

Barbara –140lbs

Allie –145lbs

Michael – 275lbs

J-Bo –265lbs

MaryChris –145lbs

                Power Clean

Kelly – 130lbs

Nick – 225lbs

Barb – 60lbs

Nicole -145lbs

Butler – 245lbs

Barry – 165lbs

Kristie – 108lbs

Liveda – 140lbs

Jo – 105

Skill
Max Height Box Jump

WOD
In 3 minutes
Sprint 200m then in the remaining time AMRAP
7 box jumps (24/20)
7 hand-release push-ups

Rest 1 minute

Complete 5 rounds

your score is your total # of box jumps and pushups over the 5 rounds.

WOD
Regional WOD #4
100 Wallballs (20,14)
100 C2B pull-ups
100 Alternating Pistols
100 Single Arm Alternating Dumbbell/Kettlebell Snatches (70,50)

Level 3- (75/55), 75 reps of each with db or kettlebell (53,35)
Level 2- 50 Reps of each, Barbell snatches (95,65)
Level 1- 35 reps of each, barbell snatches (65,35)

This weekend was a great community gathering. Thank you to all of you that came out to support the CrossFit Southie team. They fought hard and landed in 4th place. One spot away from qualifying for LA. The team showed a lot of class and heart. We are very proud to be a part of the CrossFit Southie community and feel very fortunate to be surrounded so many genuinely good people.

Now it is your turn! We are hosting an in-house competition on June 8th here at CrossFit Southie.  Competing is a great way to get to know others in our community and it will help motivate you to work harder day to day. We are offering a RX, scaled, and master’s division. To see the WOD requirements and to sign up, please click here.

Strength
High Bar Back Squat
2-2-2-2-2

*Between sets complete as many strict Toes to Bar or straight leg lifts as possible

WOD
10-15-20-15-10
Kettlebell Swings (2,1.5)
Burpees

Level 2 (1.5,1)
Level 1 (1,.75)

Newbies – this a great workout to make a jump to a heavier kettlebell.  Veterans – this is a sprint, move fast and don’t put that kettlebell down.