Short Rest, Long Minute




There will be no Yoga this Sunday as Tamara is in Miami for advanced Yoga training.

Introducing Baby Lynch! We wanted to send a big congratulations to Tiffany & Chris Lynch on the birth of their baby boy, Russell James (RJ) Lynch!  You may recognize Tiff as the pregnant women who was running laps around you in class. She was amazing throughout her entire pregnancy… she showed up to the gym all of the time, made the appropriate modifications, and kicked butt up until the very end. In fact, she was even working out AFTER her due date, as RJ came 11 days late! Very inspiring to watch. RJ was born on September 15th, at 8lbs 4 ounces and 21 inches long. We are happy to report that parents and baby are home, happy and healthy. We couldn’t be happier for the new parents and can’t wait to see them back in the box!


3 Rounds
1 minute of Max Double Unders
30 seconds rest
1 minute of Max Toes to Bar
30 seconds rest
1 minute of Max Calories on the Rower

Posted in crossfit by Retta. 5 Comments

Benchmark: “The Chief”



Thursday Endurance Class will meet at Moakley Track today at 6pm. See you there!

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

The Chief – Scores and comments from 6/12/12

“The Chief”
5 Rounds
3 minute AMRAP
3 Power Cleans (135,95)
6 Push-ups
9 Air Squats
Rest 1 Minute

Level 2 (115,80)
Level 1 (95,65)

Conditioning Class: WOD
10 x 200m Sprint
Rest 1 minute after each sprint

Rest 5 minutes

5 x 100m Sprint
Rest 30 seconds after each sprint

Conditioning Class: Core
3 Minute Hollow Rock Challenge
Acquire as many hollow rocks as possible in 3 minutes; resting only in superman hold position.

Posted in crossfit by Retta. 12 Comments

Heavy Goes It



The first-ever In-House Oly meet is just around the corner on Saturday October 18! If you’re interested in participating, please sign up HERE asap. In order to keep things moving smoothly and quickly, we’ll also need some extra help. If you don’t want to participate but are available to help, we’d love to have you!

REGISTRATION FOR THE SOUTHIE SHOWDOWN OPENS ONE WEEK FROM TODAY, OCTOBER 1ST!! The Showdown will be on November 8th and 9th and is our biggest event of the year. We encourage you to be a part of it whether it be as a competitor, or a as a judge or volunteer. It is a weekend filled with camaraderie as we welcome other CrossFitters from near and far into our home and community. Great people with lots of heart and tenacity!   Last year the registration sold out in 36 hours.  If you are thinking of signing up make sure you lock down your spot fast! To view this year’s requirements for all divisions, please click here.

Front Squat

Ascending 10 minute AMRAP
1 Thruster (95,65)
1 Kettlebell Swing (2,1.5)
2 Thrusters
2 Kettlebell Swings
Level 2- (1.5,1p)
Level 1- (1,0.75)

Mobility Class:
Traps + Front Rack

Posted in crossfit by Retta. 5 Comments

Wednesday 9/24 – Olympic Lifting Class



Warm Up
20 Mountain climbers
20 Grasshoppers
5 Kossak squats/side
10 Front squats w/ 5 second pause

Banded tricep stretching

Tall Clean
5 x 2 – stay light & fast

Clean & Jerk
6 x 1 @ 90%

Front Squat
4 x 3, ascending

Posted in Oly by Retta. Comments Off

Make It Fast

Set Goals High and Go Get 'Em

Set Goals High and Go Get ‘Em

Please join us for our 4th Annual Photo Scavenger Hunt! What the heck is this?…let me explain. On October 11th at 9 am we will gather into groups of 5-7 people based on ability level. We are meeting at the Park Street T station. Each group will need one smart phone, and you will have 90 minutes to capture pictures of the movements listed below at different Boston landmarks of your choice. You must travel on foot, no transportation! If you are not a strong runner, we will group you with others of a similar ability level so that you will not feel pressured to run further than you feel comfortable. However, keep in mind that this is your workout for the day. This is supposed to serve as an endurance WOD. In the past one group hit up the South Bay Center, while another group went down to Fenway park, and the third group hit up the North End. Many of the coaches will be participating too! You don’t want to miss out, it is a great opportunity to get to know people!

The movements are listed below, you can capture other movements in addition to these:
* Handstands
* L-sits
* Pistols
* Box jumps
* Overhead squats
* Pull-ups
* Burpees
* Kettlebell Swings

We want you to be as creative as possible. Try to use props, use tourists, create scenarios, quick videos, KB swings with gallons of milk, make this entertaining. When was the last time you explored the city on foot? You will have 90 minutes to complete this task, and trust me it will be a hell of a workout. The group that has the the best set of pictures will win. This event does not count towards your weekly total for classes. Everyone is welcome, and don’t forget to wear your Southie gear!

If you’d like to participate, please click HERE to sign up!


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 Tuesday morning to find out! Custom Fit Meals will be here to discuss the importance of Nutrition and provide a FREE tasting of their meals and fresh, natural protein bar, The Best Bar Ever.


1. Press
2. Push-press

Row 750m
20 Burpees
Row 500m
25 Burpees
Row 250m
30 Burpees

Level 1 (10,15,20 burpees)

Conditioning Class: WOD
Every 2 minutes for 20 Minutes:
Row 20/15 Calories
-Larger, stronger athletes

Conditioning Class: Core
5 Strict Toes to Bar / Leg Raises
5 Strict Ball Ups
10 Dragon Flags
Accumulate 1 Minute in L-Sit

Posted in crossfit by Goose. 6 Comments