We want your Feedback/Suggestions! We believe that CrossFit Southie is the best box around, but your feedback and suggestions are what help us continue to improve. We want to hear everything… the good, the bad, and the ugly. What do you love? What do you think we could do better? Do you have an idea […]
Strength Split Jerk 2-2-2-2-2 WOD Every Minute on the Minute for 12 Minutes 4 Burpees 6 Kettlebell Lunges (2,1.5) 8 Kettlebell Swings (2,1.5) Level 2 – (1.5,1) Level 1 – (1, 0.75) ADV- 6,8,10 reps Penalty – 5 burpee pull ups for each round missed at the end At Home WOD: 100 Hollow Rocks for […]
Partner WOD 100 Box Jumps (24/20) 100 Thrusters (115/80) 100 Toes to Bar 100 Calories on the Rower Level 2 (95,65), 75 Reps Level 1 (75,45), 50 Reps One person works at a time. Partition reps as in between partners. Ca$hout 100 Medicine Ball Sit-ups with a partner
Functional Movement Screen – New Dates in 2015! Fran, Fight Gone Bad, One rep max lifts: these are our CrossFit benchmarks that let us know if we are improving and what we need to continue to work on. But what are our benchmarks with mobility work, and how do we know if we are improving? […]
This is the time of year when we start thinking about holiday decorating, cooking, and shopping. As you think about your needs and wants, don’t forget that it is much more rewarding to GIVE than to receive. As a gym we are joining forces with Team Dangerous, a charitable fitness minded organization, to provide toys […]
Russian Weightlifting Classes We have changed the Russian Weightlifting classes open to intermediate to advanced weightlifters with Nikita on Tuesday & Thursday to 1:00PM. Saturday’s will remain at 9:30am. We are also open to suggestions for other times, if they work better for the majority. There are also advanced weightlifting classes available for stronger, consistent weightlifters at 7:30-9 Monday, […]
Help us plan the next CrossFit Southie social event! One of the best parts of CrossFit is the community and all of the extracurricular activities that go along with it. And let’s face it, we know how to have a good time. We want to offwe wide variety of activities for everyone to take part […]
SEMPER FI FUND Please note: Due to the inclement weather, this has been POSTPONED until next Tuesday. See you then! At the end of the 6pm class and the beginning of the 7pm class, we will be 10 push ups as a group to be filmed for the Semper Fi Fund. Our very own Debb […]
WOD Every Minute on the Minute for 30 Minutes All Odd Minutes- 15/12 Calorie Row Even Minutes (2-10) 10 Burpees Even Minutes (12-20) 10 Toes to Bar Even Minutes (22-30) 10 Ring Dips Level 2- 12/10 Calorie Row Level 1- 7 Reps, 10,8 Calorie row If you need to take a minute off then do […]
Strength Super Set a. Weighted Pull-up 3-3-3-3-3 b. Bent-over Row (each arm with DB or KB) 5-5-5-5-5 -Complete 1 set of pull-ups, then complete 1 set of rows each side, then rest. WOD 3 Rounds 15 Squat Cleans (115,80) 15 Box Jump Up and Overs Level 2 – (95,65) Level 1 – (75, 35) At […]