Sequoia Down



October Bootcamp Special!
The next session of CFS Bootcamp will begin on October 1 and run through the 31st. If you’ve got friends who are on the fence about CrossFit, this 4-week bootcamp would be a great way to introduce them to the CrossFit Southie community. Maybe your significant other just doesn’t quite understand what you’re so obsessed with? Bring them in!

This 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 bootcamp, but less intense than CrossFit. The primary focus is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight movements. There will be no barbells, and the smaller group will be less intimidating to newcomers. Tell your friends! For more details and to sign up, click here.

Attention Paleo Challengers! The challenge has officially started! Don’t forget to log your daily food intake and points each day. If you haven’t completed your benchmark workouts, please be sure to do so sometime early this week.  Also, if you haven’t paid your $20 buy in yet, please stop by the front desk the next time you are at the gym to settle up. Last time around, the Paleo Challenge w inner won $500 … make sure you pay into the prize pot! All money goes back to the winners. Get ready for the next 6 weeks!


Custom Fit Meals
Diet is paramount to optimizing human performance. A quality nutritional plan will amplify and accelerate the benefits of the CrossFit regimen. Consequently, neglecting nutrition will likely hinder your results and can lead to an array of other preventable health issues. Is your nutritional plan optimized for the results you are seeking?

Join us on Monday, September 22nd from 5pm – 8pm and Tuesday, September 23rd from 5:30am-8:30am to find out! Custom Fit Meals will be here to discuss the importance of Nutrition and hosting a FREE meal tasting!

For more information on how easy and affordable Custom Fit Meals makes healthy eating visit Simply order their delicious meals on–line and pick them up HERE – Fresh, twice per week.


5 Rounds
400m Run
3 Muscle-ups
6 Squat Cleans (165,110)
9 Box Jumps

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,65)

Scale-3 chest to bar pull-ups=1 Muscle-up

Mobility Class:
Lat + Quads

Posted in crossfit by Retta. 6 Comments

Double Deads

No place I'd rather be

No place I’d rather be

Calling all Paleo Challenge participants! Today is the first official day of the challenge. Eat clean and don’t forget to log those points!

Today at 10am Yoga, Tamara will be raffling off a special RacePak package full of an assortment of delicious, Paleo snacks to fuel your WODs and ensure you dominate the CFS Paleo Challenge this October! RacePak supports your healthy living & nutrition by providing a series of products to athletes and active individuals via a customizeable monthly subscription service.

Close Grip Bench
-Between sets complete a max effort set of ring dips

7 Rounds
30 Double Unders
15 Deadlifts (135,95)

Level 2- (115,75), 25 Double Unders, 6 Rounds
Level 1- (95,65), 60 singles, 5 rounds

At Home WOD:
3 Rounds for time
30 Air Squats
30 Push Ups
30 Burpees

Posted in crossfit by Retta. No Comments

Iron Sides



40 Wallballs (20,14)
200m Sandbag Run (3,2)
30 Snatches (75,55)
200m Sandbag Run
20 Front Rack Lunges (75,55)
200m Sandbag Run
30 Snatches (75,55)
200m Sandbag Run
40 Wallballs

Level 2- (65,45)
Level 1- (55,35)

Posted in crossfit by Retta. 3 Comments

Come Get Better



Overhead Squat

4 Rounds
15 Burpees
15 Overhead Squats (95,65)
15 Toes to Bar

Level 2 (80,50)
Level 1 3 Rounds; (65,35)

Posted in crossfit by Retta. 9 Comments

Paleo Benchmark: “Christine”



Just a reminder, we’ll be taking baseline measurements for the Paleo Challenge this morning form 6:30-8:30 and from 5-7pm tonight at the desk in Southie Green. Make sure to stop by! Also, be sure that you join the CrossFit Southie Paleo Challenge Facebook group! It’s a great way to stay up to date on all important info and an even better way to stay connected with other participants. Ask questions, share recipes, etc. Click HERE to join!
photo 2

Free samples at the desk..try it out today

Free samples at the desk..try it out today

CFS has partnered with GamePlan nutrition for all your supplement needs.  Gameplan provides the best supplements available and they come delivered right to your door.  No need to go out to the supplement store, let the best products come to you and go through the CrossFit Southie GamePlan page to receive a 10% discount.  If you would like to try some of the products out, swing by the desk after your WOD.  We have some free samples.

Paleo Benchmark #4 (20 min cut off)

3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24,20)

Level 2 -3/4 Bodyweight
Level 1 – 1/2 Bodyweight

Conditioning Class: WOD
Parking Lot Suicide Sprint x 8
Rest 90 seconds between efforts

Conditioning Class: Stretching/Core
5 min banded hip & IT band stretching
Then 100 hollow rocks

Posted in crossfit by Goose. 18 Comments