Break Me Off A Piece
Partner WOD 800m Run 60 Front Squats (115,80) 800m Run 60 Toes to Bar 800m Run 60 Front Rack Lunges 800m Run 60 Ring Dips 800m Run Partition the Runs and Reps however you choose Level 2 (95,65) Level 1 (75,45)
Put it down nicely
Save the Date: Bring a Friend Day! We’ll be holding our next Bring a Friend Day on Saturday, June 28 during the 9:30am, 10:30am, and 2:00pm classes. This is a great opportunity for you to bring in that friend you have who is interested in CrossFit, but has been just a little too intimidated to […]
Benchmark: “Diane”
WOD 1 “Diane” 21-15-9 Deadlifts (225,155) Handstand Push-ups Level 2- (185,125) Level 1- (135,95) WOD 2 With a partner 4 Rounds Each: 250m Row 40 Double Unders -Rest while your partner works Conditioning 3 Rounds: Run 400m w/ Sandbag Run 400m w/o Sandbag Rest 3 minutes Core 4 Rounds: 10 Back Extensions 10 GHD Sit […]
Shooze Cruise
One of our lovely members, Darcie Bernier, would like to invite you all to the 2014 Shooze Cruise to benefit St. Francis House! When she’s not here crushing WODs, Darcie is a full-time fundraiser for St. Francis house, which over the last 30 years has become the largest day shelter in New England. The shelter […]
Wednesday 6/11 – Olympic Lifting Class
Warm Up 5 Front Squats 5 Cleans 5 Press 5 Split Jerk 5 Close-grip OHS Add light weight (if able) & repeat. 1. Clean & Jerk 30 minutes to find 1RM Then, 4×1 @ 90% 2. Heaving Snatch Balance + OHS 5×1 @ 100%
Member of the Month: John McCarthy
We are very excited to announce our newest member of the month, John McCarthy, aka Little John! John has been a member at CrossFit Southie for over three years now, and he is a staple in our community. Though we affectionately call him Little John (or LJ for short), John is definitely our tallest member. […]
Try Hard To be HIP
Just a reminder that starting today and going forward, there will be no more Open Gym hours on Sundays. All Levels classes will be held in Green at 9, 10, 11 & Noon. Yoga will be held in Orange at 10am. The box will close down after the noon class. Thanks! Skill Hip Extension Strength […]
Rolling Boil
Going forward, we will be cancelling all Open Gym hours on Sunday. The gym will be open for general classes at 9,10, 11 and noon and unlimited members are welcome to use Open gym during these times on Sunday. WOD 1000m Row 40 Burpees 30 Toes to Bar 750m Row 30 Burpees 20 Toes to […]
Saturday 6/7 – Olympic Lifting Class
Warm Up 2 Rounds: 5 Snatch Pulls 5 Power Snatch 5 OHS 5 Snatch Then, 2 Rounds: 5 Front Squats 5 Strict Press 5 Hang Squat Clean 5 Split Jerk 1. Power Snatch + Snatch 2 x 1 @ 60%, 70%, 75% 2. Clean & Jerk 3 x 2 @ 75% 3. Snatch Pull 5 […]
Tasmanian Devil
Strength Press 3-3-3-3-3 -Between sets practice handstand holds and strict handstand push-ups WOD 6 Rounds 10 Pull-ups 10 Sumo Deadlift High-Pulls (75,55) 10 Push-presses (75,55) Level 2- (65,45) Level 1- (55, 35)