Attention Crossfit Southie Networkers!!!


Attention Crossfit Southie Networkers!!!

Mark your calendars for the next Crossfit Southie Networking event:

Thursday October 3rd @ Stephi’s in Southie from 6:00 to 9:00 PM

There will be raffles for speed ropes and a $50 gift certificate to Stephi’s!!!

Come out for a casual night of networking with Southie Gym members & Check out the new Stephi’s in Southie Loacation.  If you have any questions, please e-mail Andrew or Tamara.

Stephi’s in Southie

11B West Broadway

South Boston


[email protected]

[email protected]

Super Set
1. High Bar Back Squat
2. Weighted lunges- 10 steps total. Use KBs of DBs.

Double Alternating Tabata
1. Box Jumps (24,20)
2. Kettlebell Swings (2,1.5)

L2 (1.5,1)
L1 (1, .75)
Advanced (27, 22)


  • Kendra

    09/28/2013 @ 2:36 am

    Very tired legs from yesterday, so I took it easy. 105# x 5, 0.75/leg – like the super set
    126 reps, L2

  • Jenna Lamy

    09/28/2013 @ 2:06 am

    Back squat: 130# 5 rep max
    Lunges with 35# dumbbells

    WOD: Score 119 with 1 pood

    Felt so good to be back at CFS after two weeks of traveling for work. I couldn’t wait to get off the plane today and workout (crazy!).

  • Patrick V

    09/27/2013 @ 7:51 pm

    255 with 4 pood total lunges. I’m digging the super set. 7/7 adv on the WOD. Guess we were supposed to count all of the reps? DeDonno?

  • Mike Quigley

    09/27/2013 @ 6:22 pm

    Slept in today, hung out with Chucky J. for the noon class.
    225# squats with 55# dumbells. First time I’ve touched a dumbbell in my CFS career – Green has all the toys.
    7/7 Adv by the 530HTK scoring method, 121 Adv by the afternoon scoring method. I liked the advantage of seeing what the 5:30 crew did – I started out going 9/8, then 8/8 and ended up at 7/7 – there’s no doubt in my mind that if I hadn’t seen their scores I would have come out of the gate with 10/10 and then burnt out.
    did some push presses after, mainly because I wasn’t quite ready to get back to work.

    • sammy belton

      09/27/2013 @ 8:25 pm

      So the 530 group has a cool nickname, cute babies galore AND a scoring method? You guys really are the cool kids of CFS!!!

      • Mike Quigley

        09/27/2013 @ 8:41 pm

        Sammy – the scoring method was accidental (I can’t say for sure whether the babies were intentional). I just happened to notice the 530 crew posted their scores as the lowest number of reps for each movement and when I showed up at noon it was total number of reps. Probably has to do with the difficulty of doing math pre-dawn.

  • sammy belton

    09/27/2013 @ 1:00 pm

    185 with 1.5 pood lunges
    WOD 83 reps 1.5 pood
    Today’s lesson. Moisture wicking shirts are slippery when wet. Hold the barbell firmly when squatting…

  • Mark Rollins

    09/27/2013 @ 12:07 pm

    Squats on Friday make me happy!
    Cash out Sit ups do not…
    300 w 4 pood lunges
    7/7 adv

    See you all bright and early mon

  • Marc Piccuirro

    09/27/2013 @ 11:43 am

    265 with 2×1.5 pood KB lunges, ugh. Thank god tmrw is a rest day.
    7/6 Adv
    100 sit-ups/hollow rocks. Thanks jenn! Againg thank god tmrw is a rest day.

  • Jason

    09/27/2013 @ 11:15 am

    205# 6/5 adv

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