Schedule Update:
Due to low attendance, all 7:30am Conditioning and general CrossFit classes will be canceled going forward as of 7/25. If you’ve been a fan of the Conditioning class and are looking for something similar, we encourage you to check out our new Endurance class that meets on Mondays & Thursdays, 4:45pm – 5:30pm. This class will now be included in the Bootcamp membership in the place of Conditioning class. We appreciate your understanding!
Day 1 of the CrossFit Games!
Today is Day 1 of the CrossFit Games! Be sure to tune in to check out the Teen and Masters competitions. Our very own Bob Caslin is competing in the 60+ Masters Division. Click HERE for live stream!
Festival at the Farm
Our Friends at B.Good are putting on an event called Festival at the Farm on Saturday, July 30th. It is at Prowse Farm in Canton, Ma. There will be entertainment and local food and drink! They have been generous enough to give us a few coupon codes. At ticket purchase page, there is a field at bottom left for “promo code”. Use the following codse to save some money!
20% discount: crossfit
30% discount: southie
Partner Strength
Clean and Jerk
0:00-5:00- 155,105
5:00-9:00- 175, 115
9:00-12:00-195, 125
12:00-14:00- 205,135
14:00-15:00- 225,145
Level 3- 135,95 +20/10
Level 2- 115,75 +10/5
Level 1- 95,65 +10/5
Partner WOD
12 Minute AMRAP
Partner A: 250m Row
Partner B: Max Double Unders for duration of row
Score= Total meters + Total double Unders
Conditioning Class: WOD
4 Rounds
1:00 on, :30 off
Calories on Assault Bike
Burpees
Calories on Rower
Calories on Ski Erg
*Complete 4 rounds at each station, then rotate.
Conditioning Class: Midline
3 Rounds With parralletes:
5 Shoot Throughs
10 Seated Leg Lifts Up & Overs
Max L-Sit
Rest as needed between rounds