Jeff Martone is THE KETTLEBELL GURU Of Crossfit. He has had multiple extensive shoulder surgeries in his years as an athlete. His doctor said shoulder movements were pretty much out of the question. Instead he worked exclusively with kettlebells, has great shoulder mobility/stability, became a Master of Sport, instructs kettlebell seminars, and is an overall […]
The key is to be well rounded – Take a look at the list below to see what you think could use some improving! 10 Components of Physical Fitness Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen. Stamina – The ability of body systems to process, deliver, store, […]
We will be hosting our annual St. Patty’s Day Murph on Sunday. Due to the parade and the madness that ensues South Boston on Parade Day, classes will be at 8am and 830am with a social immediately following at the box. We encourage everyone to come and participate and if you are willing and able, […]
Clocks Change so Don’t forget to Spring Ahead Today! Strength Strict Press 3-3-3-1-1-1 -Between sets complete 15 bandy pull aparts WOD Tabata Intervals 1. Power Snatch (75,55) 2. Lunge (front or back rack) 3. Toes to Bar 4. Sit-ups 1 Minute rest between exercises Score = total reps Level 2 (65,45) Level 1 (55,35) At […]
Have you visited the Southie Fuel Bar recently? Don’t know what the fuel bar is?!?!?!? Stop by the front desk in Southie Green to check it out. Here are some of the awesome products that we carry: Rx Bar– a 100% Paleo and handmade bar with only 8 ingredients! This company is passionate about ensuring the […]
Open WOD 15.2 is 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to […]
Test Max Consecutive Double Unders Strength Work up to a 1 RM Snatch WOD 100 Double Unders 21 Overhead Squats (135,95) 75 Double Unders 15 Overhead Squats 50 Double Unders 9 Overhead Squats 25 Double Unders Level 3 (115,75) Level 2- (95,55) Level 1- (75,35) Conditioning Class: WOD 4 Rounds 1:00 on/ :30 off Calories […]
Although getting “tight” is true for both the deadlift and the clean there are some slight variations of the set up position. Check out the video below to learn the difference, apply the knowledge and crush the workout! Strength Deadlift 2-2-2-2-2 WOD 12 Minute Ascending AMRAP 1 Power Clean (185,115) 1 Burpee Pull-up 2 Power […]
We just got some new Rev X Ropes from Again Faster in all different colors. If you are need of your very own speed rope, swing by the desk and pick one up for 30 beans. WOD “Kinda like Kelly” 5 Rounds 500m Row 20 Box Jump overs 30 Wallballs Level 2 – 4 Rounds, 20 Wallballs […]
Want to get better abs? Want to improve your toes-to-bar? Click the video below and add that core exercise to your routine and watch the results roll in! Hollow Rock Challenge: 80 Hollow Rocks (Between strength sets) Strength Back Squat 2-2-2-2-2 -Between sets complete 20 Hollow Rocks WOD 40 Kettlebell Swings (2,1.5) 40 Shoulder to […]