CrossFit Southie
4 FOLLOWERS
CrossFit Southie is one of the largest CrossFit Gyms in the country, occupying 15,000 square feet of space in a convenient Boston location between Andrew and Broadway station in South Boston just off of 93. The gym has been in business since 2010 and has maintained membership numbers ranging between 400-600 for monthly enrollment.
CrossFit Southie
1y ago
Andrew
Warm-up
2 Rounds 30on 10off
1. Lateral Up and Overs
2. Plank Ups*
3. Bulgarian Split Squats R
4. Bulgarian Split Squats L
5. Shoulder Activators
6. Strict Banded Pull Ups**
*feet on the box where able
**C2B where able – use thicker green bands for assistance
Strength
E2MOM12
Push-press
1. 5 Reps
2. 5 Reps
3. 4 Reps
4. 4 Reps
5. 3 Reps
6. 3 Reps
WOD
10 Minute AMRAP
8 Box Jump Overs
7 Chest to Bar Pull-ups
1 Heavy Deadlift @ 80-85%*
Level 2 – 5 Chest to Bar
Level 1 – 7 Chin Over Bar
ADV- 7|5 Bar Muscle-ups, 30|27” Box
*Coaches Notes*
Deadlift -Weight should be heavy and challenging but so ..read more
CrossFit Southie
1y ago
Katie & Danny Corning!
Member Spotlights! – Katie & Danny Corning!We’re so excited to have The Cornings in The CFS Spotlight! They are an awesome duo that have been consistent hard working members since day one. Katie & Danny joined back in July of 2019. We remember their first WOD here, it was particularly rainy and windy that day and they took on the WOD that had a one mile run in the middle of it. If you remember the old loop that corner could be pretty brutal with the wind in your face!
We love having Danny & Katie at our social events as well. They attended the Bar Crawl t ..read more
CrossFit Southie
1y ago
Kevin & River!
We are no longer be posting our WOD to our blog. You can find the WOD on our IG story nightly or on SugarWOD ..read more
CrossFit Southie
1y ago
Annie
Warm-up
200m Sandbag Run
100 Singles
25 Ukrainian Swings
Accessory
EMOM10
10 Reps of Each
1. Single Leg Deadlifts R
2. Single Leg Deadlifts L
3. KB Kneel to Stand- Alt
4.Half Kneeling Press R
5.Half Kneeling Press L
*KB weight ideally is heavier for the deadlift then the press
WOD (30 Minute Cap)
500m Sandbag Run
100 Double Unders
50 Kettlebell Swings 1.5|1
400m Sandbag Run
80 Double Unders
40 Kettlebell Swings
300m Sandbag Run
60 Double Unders
30 Kettlebell Swings
200m Sandbag Run
40 Double Unders
20 Kettlebell Swings
100m Sandbag Run
20 Double Unders
10 Kettlebell Swings
Level 3- ½ Dou ..read more
CrossFit Southie
1y ago
Mariah & Siobhan – Friend helping friends Handstand Walk
Bring-A-Friend/Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day!
Free WOD Day is happening TODAY! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet ..read more
CrossFit Southie
1y ago
Chris
Warm-up
Athlete’s Choice 3:00 Bike, Ski, or Run
Then
2 Rounds
:40 on /:10 Rest and Rotate
-Barbell Front Squat
– L-Sit On Rings (scale to knees tucked or ring support)
-Muscle Clean
-Scap Pull- Up (Round 2 Strict Pull-Up)
Strength
E2MOM12
3 Squat Clean Reps (hands stay on the bar/touch and go)
WOD
3 Rounds
9 Power Cleans 135|95
9 Ring dips
2 Rounds
12 Front Squats
9 Strict Pull-ups
15 Thrusters
9 Muscle-ups- (or 9 Strict Pull-ups +9 Dips)
Level 2- 115|75
Level 1- 95|55
ADV- 155|105
Extra Work
3 Rounds
21 GHDs
15 Cal Bike
50ft HS Walk
ADV – 5 Rounds and obstacle course ..read more
CrossFit Southie
1y ago
Paul
Warm-up
2 Rounds
:45 Work/:15 Rest and Rotate
-BB Plank Up/Overs
-BB Hollow Hold Floor Press
-BB High Pulls
-Box Lateral Up/Overs
Mobility
Shoulder Rolling
Chest Stretch
Strength
E2MOM12
Bench Press*
3 Reps
*Can sub floor press if need be
WOD
10:00 AMRAP
5 Hang Power Cleans 135|95
7 Push-ups
9 Box Jump Overs 24|20
Level 2- 115|75
Level1- 95|45
ADV – 155|105, Clap Push Ups, 27|24 ..read more
CrossFit Southie
1y ago
Patrick
Warm Up
Partner Up
Row 18|14 Cals
Active Squat hold with MB in Front Rack
-Switch-
Row 18|14 Cals
High MB Plank Hold
-Switch-
Row 18|14 Cals
MB Hamstring Curls
Strength
E2MOM12
2 Front Squat
Pause Squat (2 seconds)
WOD
3 Rounds
30|25 Calorie Row
20 Wall Balls 20|14
10 Shoulder to Overhead 135|95
Level 2- 115|75,
Level 1- 95|55,
ADV- 155|105
Extra Work
2 Minutes Max Sandbag Over the Shoulder 150|100 ..read more
CrossFit Southie
1y ago
Henry
Warm-up
Fish Game
Strength
E2MOM12
2 Overhead Squats
Coaches note – As needed, use the time between sets to make use of your pvc to work to improve your mobility in the OHS
WOD (15 Minutes)
42 Cal Row
21 Back Squats 135|95
30 Cal Row
15 Back Squats
18 Cal Row
9 Back Squats
*Barbell is taken from the floor
Level 2- 115,75
Level 1- 95,55
Rx+ – 165|115
ADV- 185,125
Extra Work
50 Cal Ski
50 Db Snatch 70|50
50 Burpee
50 GHD ..read more
CrossFit Southie
1y ago
Lizzy
Warm Up
In 2 Mins
15|12 Cal Bike
AMRAP Shoulder Activators
In 2 Mins
100M Run
AMRAP
BB Good Morning
In 2 Mins
12 Burpee Lateral Jumps
AMRAP
Single Leg V-Ups
Mobility
Shoulder Rolling and Stretching
WOD (40 Minute Cap)
2 Min Work: 1 Min Rest
In 2 minutes:
15|12 Calorie Assault Bike*
Then
AMRAP Pull-ups
Complete until you reach
50 Reps
Once finished, you must rest until the start of the next 2 minute Interval.
In 2 minutes:
200m Run
Then
AMRAP Deadlifts 225|155
Complete until you reach
50 Reps
Once finished, you must rest until the start of the next 2 minute Interval.
In 2 minutes:
15 Bur ..read more