Don’t Leave

“To whom it may concern,

I am very interested in joining Crossfit I am 22 and just graduated in May. I was very active in sports during college and it was the best I have ever felt. I currently go to my gym and its just not the same as having a coach pushing you. I have been feeling myself grow a little weaker since I am not as active and I used to be.

I know I can (and already have in the past) push my physical limit to make myself grow but it is a harder without support and coaching.Which brings me to you! I was wondering if it was possible to take a free trial and see what a Crossfit session is like…”

Emily Hedgepath

I am sooo sad!! Many of our original and dearly loved members are leaving us. Emily, Kris, Beeman, Jackie, Jeremiah, Michelle and Patrick Shea have recently moved, or are moving in the next coming weeks. I know for most of you we were your first introduction to CrossFit. We hope that we have provided you all with a solid base of knowledge and skills that you will carry on to your new CrossFit boxes. You were all a part of the original crew, we will never forget the powerful presence you brought to CrossFit Southie; you all helped make it what it is today. When you think of your home box, we hope that you think of CFS. Please come back to see us when you are in beantown. Lots of love and hugs and kisses.

Monday (Memorial Day) we will be hosting a hero WOD “Whitten” followed by burgers and beer at 2pm. Hopefully those of you who are leaving will be able to join us for a good-bye WOD. It should be a lot of fun!!

Clean and Jerk

“Flight Simulator”
Consecutive Double Unders

Alternate 1 10-20-30-40-50-40-30-20-10
Alternate 2 5-10-20-25-20-10-5
Alternate 3 1-2-3-4-5-6-7…10-9-8…1
Alternate 4 Singles- 25-50-75-100-125-150-125-100….

We understand that this WOD is a nightnare if you struggle with double unders. All the more reason to come in today. This is a skill WOD. It will give you a chance to drill the double unders and help you get better at them. The idea is to stay in a rhythm and keep the double unders consecutive. If you are on 30 and you trip on number 29, then you need to start the 30 all over. If you don’t have double unders at all, then you should be working on having awesome singles. In that case do the singles version. There is a 15 min cap on this workout. Choose the best option for you, and try your best!


  • Hamburger

    05/26/2011 @ 4:40 am

    Kris and Em, who am i going to do nooners with now?

  • Jeremiah

    05/26/2011 @ 12:05 am

    Thanks to everyone for everything! To say CFS is a community is an understatement. We are one motivated, strong, fun, and FIT family. I will miss everyone and never forget what I learned here. If anyone ever is in Charleston, you always have a place to stay and food to eat!

  • Lester

    05/25/2011 @ 10:58 pm

    If any Southie folks are ever in the Reno/Carson City/ Lake Tahoe NV area and need a workout let me know. CrossFit R.A.D. will always have room!

  • Amy

    05/25/2011 @ 6:06 pm

    That is really sweet for you to say Patrick. Your new coaches will be impressed with your great attitude and your perseverance.

    Alec… You are one of a kind

  • Alec

    05/25/2011 @ 5:11 pm

    This made me think of this awesome song:

  • Patrick

    05/25/2011 @ 4:36 pm

    Thanks, guys. CFS has such an amazing community of coaches and athletes — you will all be seriously missed. You’ve educated me, healed me, pushed me, and inspired me beyond what I thought was possible. I can only hope that my new box will be half as great!

    I’ll definitely be back in town on a pretty regular basis and am looking forward to dropping in, saying hi, and getting my butt kicked in the WOD.

    Jackie – Where are you in Chicago, and what box will you be joining? I’m looking at Windy City Crossfit, they’re nearby and seem to have a good reputation.

    Joe – Definitely hit me up when you come out. (Same goes for anyone else who finds themselves in the Chicago area!) You can reach me at [email protected] or via Facebook. Lots of stuff going on out here in August, you’ll love it.

    Everybody else – Keep doing what you’re doing! I’ll keep stalking this site (it’s an addiction) to make sure you are. Take care.


  • Maze

    05/25/2011 @ 4:13 pm

    Best of luck to all the departing Southie CrossFitters – your presence will definitely be missed. Hopefully I can get to see most of you at the Memorial Day hero WOD/bbq, but if I don’t see you before you take off, good luck with your future endeavors and hopefully next time you’re in town you can stop by to get a WOD in!

  • Joe

    05/25/2011 @ 3:23 pm

    So sad to see such a great crew of individuals moving on. Best of luck!

    Jackie and Patrick- I’m heading out to Chicago with my family in late August. We’ll have to meet up for a WOD.

  • Alec

    05/25/2011 @ 2:26 pm

    We’ll be sad to see so many great people leave- if I don’t see you before you’re off I wish you all the best of luck in the future. Please come back and visit and throw some weights around with us whenever you’re back.

  • Ali

    05/25/2011 @ 4:39 am

    Wow! I had no idea so many more people were moving! GOOD LUCK! Definitely miss CFS and everybody there!

    HOWEVER – now we all have scouts all over the country for when people travel and need a box! Yay!

  • jaime

    05/25/2011 @ 12:23 am

    I am SOOOOO sad! waaahh! but for real, I feel like I am losing some great friends, it won’t be the same without you girls! πŸ™
    I know we will keep in touch, but you better visit often! Patrick, my fellow NQHS alum, good luck in Chicago! hey maybe you and Jackie can still be crossfit buddies!
    Jeremiah and Beeman I wish the best to you guys as well! p.s. Em your email is too cute
    Anyone who didn’t see my FB message, Michelle is here this weekend and ready to paahhhtyy! that is all

  • Lester

    05/25/2011 @ 12:09 am

    This Dad is glad that Jeremiah got to meet you all and I know he’s a better man for it! Thanks again for your hospitality and I hope to visit again soon.

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