The Squad Gets Deeper

Meg - swag sleddin'
Meg – swag sleddin’

As you may have noticed, we have some new faces that will be helping out with classes going forward. After helping out for the past year as a part time coach, Haley Byrnes recently became our newest full time addition. Haley is a two times CrossFit Games competitor and has coached previously at CrossFit Fenway and also worked at the highly successful CrossFit equipment company, Again Faster. Haley is an experienced coach and a extraordinary person, we are thrilled to have her as a part of our team.

More on Haley…Born & raised in Medford, MA, Haley graduated from Emmanuel College in 2010 with a degree in English and Sociology. While training for the 2010 Boston Marathon, Haley found CrossFit. Bored with logging countless miles each day, she loved CrossFit’s constantly varied programming and competitive nature and quickly replaced her running shoes with oly shoes. Haley is a true example of the progress that can be achieved through CrossFit– going from being unable to do one pushup to competing on a team at the 2011 CrossFit Games in just over a year. As a coach, she loves to help new athletes begin their own CrossFit journeys and exceed their expectations.

We also recently had a select group of incredible athletes that went through and graduated our intensive 10 week/20+ hour intern program and were excited to get them all involved helping out during our busier classes. You may find a few of their fresh faces encouraging you during your next WOD!

HAM Rope Climb

Chris “HAM” Cunningham was originally introduced to CrossFit in 2006 and has been an active member of CrossFit Southie since it’s doors were opened. As a member of the Massachusetts Army National Guard, physical fitness is the difference between life and death. HAM has used CrossFit as that “X” factor to maintain a high level of fitness and ability to always accomplish the mission. HAM has competed in the CrossFit Open in the last 3 years as well as The CrossFit First Responder Challenge who took first place the past two years. He loves a good team workout and the camaraderie built throughout CrossFit. Chris received his CrossFit Level 1 Trainer Certificate in April 2012 and is extremely excited to play a more integral part in the CrossFit Southie community.


Brian Schurko was born and raised in Everett, MA and is currently a 3rd year medical student at Tufts Medical School. “Schurk” earned a B.A. in Economics and a M.S. in Biomedical Sciences from Tufts as well. He played football on the Offensive Line during college and post college he struggled to find a workout routine that kept him interested in working out while also keeping the weight off. This is where CrossFit has succeeded for him and as a coach and future physician, he hopes to use CrossFit in order to make healthier, happier humans. You can find Schurk in the gym (or really, anywhere) dancing and wearing short shorts.


Andrea graduated from the University of Connecticut in 2010 with a B.A. in Psychology. Shortly after undergrad, Andrea moved to Boston to work as a counselor at a residential treatment center for adolescent girls with behavioral and emotional issues. She is currently a student in the Masters of Social Work program at Boston College. Before she began CrossFit you could find Andrea in the gym furiously racking her brain for intense workouts that would leave her feeling both accomplished and exhausted. Andrea is extremely thankful that her parents introduced her to CrossFit, for it allowed her to maintain her sanity after long hours at work. She is grateful for the competitive nature of CrossFit and the community that pushes and supports one another. Andrea is excited to be part of the coaching staff, helping others reach their optimal level of fitness while having fun. You can often find Andrea lounging in the parking lot- tanning, mobilizing, and chatting.


After finding CrossFit in a friends garage in 2010 Melberg traded in a steady diet of beers and burritos for barbells and never looked back. A football and lacrosse player in college Melberg found that the nature of CrossFit satisfied his hunger for competition. As someone who attended high school down the street, and who now works in local law enforcement Melberg hopes to help continue Southie’s mission to positively affect the neighborhood it calls home. Melberg has competed in the CrossFit Open in the last 3 years as well as The CrossFit First Responder Challenge who took first place the past two years. When not in the gym you can find Melberg hanging with his fiancée Loretta, his best friend Megatron, and his hotdog Pumpkin.

There are a few other interns that will be helping out with classes soon and will introduce them in a future post…

Strength – Paleo Challenge Benchmark #2
Spend 40 minutes work up to a 1 RM Clean and jerk

Ca$h Out
1 minute L-sit
2 minute plank hold
3 minutes of sit-ups


  • Ryan Gould

    09/11/2013 @ 4:38 pm

    Clean and Jerk: #155 (PR)…was working on #160 but ran out of time. Definitely next time tho!

  • Taylor

    09/11/2013 @ 1:46 pm

    Finally got 185×1…PR. Got it on first try. Power Cleaned 195×1. Thank you 7pm Coaches, Shawn, and ROAR by Katy Perry for the motivation.

  • nicole dholakia

    09/11/2013 @ 3:13 am

    135 x1 (power clean). 140 (squat clean) but missed the jerk. Totally disappointed. I have been basically “stuck” at 135 for awhile now. It’s my goal to make it to 145 ASAP!

  • LJ

    09/11/2013 @ 2:45 am

    275# (20# PR)

  • Emilie Curtis

    09/11/2013 @ 1:37 am

    #85 A beginning.

  • Jenna Lamy

    09/11/2013 @ 1:18 am

    90# (15# PR). Looking forward to working on my form and retesting.

    Very excited for the paleo challenge!

  • JBo

    09/11/2013 @ 1:09 am

    170×1 PR (by 5#)
    Wanted to get 175 but hey, a PR is a PR! Unlike most people, it’s the cleans that are my problem. All the jerks were smooth sailing. Looking forward to retesting this one in a couple of months. Maybe the Olympic weightlifting class will have started by that time? Really looking forward to that!!

  • Joel

    09/11/2013 @ 1:09 am

    145 x 1 10# PR!! Thanks to Andrea for the tip – “Actually jump!!”. Didn’t have 150 tonight but it will be in the rearview soon enough.

    Big ups to @jasonbarrow:disqus on the 20# PR. You could power a city with the energy he brings to the 7 pm. I thought the bell was coming off the wall tonight.

    Keep eating those grains!!

    • jason barrow

      09/11/2013 @ 12:26 pm

      My bell-ringin’ brother!

    • Andrea

      09/11/2013 @ 12:41 pm

      Sometimes its as simple as “jump” to get that bell ringing!!! nice job!

  • jason barrow

    09/11/2013 @ 12:47 am

    Clean N Jerk: 225×1

    Don’t even know what to say, psyched beyond belief about this one. Would have rung the bell until I blacked out if I didn’t think it would result in me losing my membership, or maybe until DeDonno would have had to pull me off.

    RIP to all the old PR’s that passed away at 7PM tonight. Shout out to the new coaches. Can we get Melberg a bigger KB? He looks like he can’t be bothered with that one.

    • JBo

      09/11/2013 @ 1:06 am

      That is AWESOME, Jason! Way to go…that is one serious PR! You too, Kendra. Even better than you thought you’d do!

      • Bish

        09/11/2013 @ 2:49 pm

        Such a boss…
        Melberg ain’t got time for kettle bell swings

    • Andrea

      09/11/2013 @ 12:42 pm


  • Kendra

    09/11/2013 @ 12:32 am

    105# – 10# PR!
    Cleaned 107, but gassed legs and didn’t have it for the jerk.

  • papa Schurk

    09/10/2013 @ 7:02 pm

    c & J 185# worked up slowly, hands a mess from that bitch yesterday,
    then attempted duh duh duhhhhh “THE WEIGHT” (205#) got it up to my throat then choked. it’s just mental now, got to pull myself under it and i’ll be off & running!

  • Matt Mike

    09/10/2013 @ 3:59 pm

    165# x 1, cleaned 170# but missed the jerk.
    Things weren’t clicking this morning. I thought I’d have no problem cleaning 185#, but that was just not going to happen. I think I need to spend some quality time working on that 3rd pull.

    • jason barrow

      09/10/2013 @ 4:51 pm

      Hell yeah Matt, about time you started posting your results! No worries on the C&J, you were probably still tired from crushing Fran last night.

  • Chris Wilson

    09/10/2013 @ 3:09 pm

    185 x 1. I had 200 lb. in my grasp but let it slip away. Like Sammy, my mind was playing tricks on me.

  • Kelly

    09/10/2013 @ 1:44 pm

    Nice Sammy!
    New PR C&J 135# x 1 (power clean)
    Front squat needs work like whoah.

  • Mike Quigley

    09/10/2013 @ 1:37 pm

    left CFS in a bad mood this morning. feel like I mismanaged my time on the platform today. got 205, then tried to jump to 225 (my previous PR) cleaned it three times, but failed the jerk, then ran out of time. Probably should have made a pit stop at 215.

  • sammy belton

    09/10/2013 @ 1:16 pm

    C&J 185×1
    Still a mental case on the platform. Once I learn to focus during the lift I’m going to throwing up some weight!

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