Crossfit Southie

𝕸𝕒𝕣 𝟙𝟝𝕥𝕙-𝕸𝕒𝕣 𝟚𝟙𝕤𝕥
𝕀𝕗 𝕚𝕥 𝕕𝕠𝕖𝕤𝕟’𝕥 𝕔𝕙𝕒𝕝𝕝𝕖𝕟𝕘𝕖 𝕪𝕠𝕦, 𝕚𝕥 𝕕𝕠𝕖𝕤𝕟’𝕥 𝕔𝕙𝕒𝕟𝕘𝕖 𝕪𝕠𝕦.

Southie Shout Outs! 📣🤩
March has had some amazing highlights that we’d love to share with our community. We had a great showing for the CrossFit Open this year.

✨We saw a lot of PRs including Abby C using the 14 # wall ball for the first time in a wod and Josh Chase getting his first Ring MUP and then getting 11 more in 26.2.

✨Carly Stote had an incredible overall finish of 102 out of over 99,000 women in the 🌎 that completed the open. She took 13th in the Open WOD 26.1!

✨More than 50% of our Open Roster is moving onto the next stage in the CrossFit Open - Quarterfinals!

✨46 CFS athletes landed in the top 25% of athletes in THE WORLD through the open. 38 of these athletes qualified in the individual division.

✨For The age group qualifiers, we had athletes qualify in all 8 age groupings beginning at 35 and going through to The 70+ division.

🏝️ 😎CFS also represented in Wodapalooza this month, which is one of the largest CrossFit competitions in The World.

🏝️ Carly Sote and Matthew Carl won in The Intermediate Co-ed Pairs Division.
🏝️ Ana Schwarz, Christina Muccio and Elise Makowski took the top spot for The Female Intermediate Team competition.
🏝️ Austin Amery, Joe Adamek and Matt Early qualified and competed in the RX division this year. This was the first year for them competing in the RX division and they crushed it!

If you have any open highlights you’d like to share drop us a comment below!! 👇🏼

Memorial Day Murph Prep Program Kicks off Next Week!! 🔥🇺🇸

Hero WOD “Murph” is coming in hot! 🚀 This is YOUR time to build serious strength 💪, killer endurance 🏋️‍♂️, and unbreakable mental toughness 🧠 for those high-volume bodyweight classics: strict pull-ups, push-ups, and air squats!

Program Highlights: Written by Coach !!!

Extra Work 2x Per Week 📅— Fresh accessory sessions drop in SugarWOD every Monday. Smash them on your own schedule any day(s) of the week. Pro tip: If you’re hitting both, split them across two different days for best recovery! 🗓️

Strict Pull-Up & Push-Up Focus 🔒 -- Strict form only! We’re building real muscle & endurance here — the perfect Murph prep or bodyweight glow-up for anyone! 💥

Short & Intentional Accessory Work ⏱️ — Just 10–15 minutes per session on purpose. Quality reps > rushed volume. Consistency wins! ✅

Scalable for EVERY Level 🌱→🏆 — Brand new to strict pull-ups? Need more volume? Training with a vest? We’ve got built-in scaling options so everyone levels up safely and effectively!

Easy to Fit In 🕒 — Super concise so you can stack it with your regular training without burning out. Stay consistent, stay strong!

Head to the bottom of the Monday programming post in SugarWOD to find it all. Log your sessions there 📝, and always peek at the “Workout Prep Notes” for demo videos 🎥, scaling tips, and coach cues!

Let’s forge that Murph-ready engine…one perfect rep at a time! 💪🔥🇺🇸🦅

2026 In-House Team Throwdown Registration is OPEN! 🔥🏋️‍♂️

Deets:
🗓️ Saturday, May 9th
💰 $20 Registration – All proceeds fuel our epic BBQ Parking Lot Party right after the event! 🍔🍻🌭

This is for EVERYONE – newbies just getting started, first-time competitors, longtime members, seasoned athletes, and everyone in between! No pressure, just pure fun in a friendly competition vibe, plus the perfect chance to meet new gym fam members… because we’re building the teams for you! 👯‍♂️👯‍♀️

Team Format:
-Co-ed teams of 3 athletes: 2 Rx/Advanced + 1 Scaled
-Pick your division (Rx, Advanced, or Scaled), then crush the workouts with the prescribed weights/movements
-Coaches hand-pick balanced, fun teams to keep it fair and exciting
-Teams & workouts announced ahead of time so you can link up, strategize, and maybe even brainstorm some creative team names & outfits (HIGHLY encouraged! 🎉👕)

We always wrap the day with cold adult beverages 🍺 and a big parking lot BBQ bash.

We want EVERYONE who can make it to jump in! If you’re on the fence, chat with a classmate who did it last year or hit up a coach & they’ll tell you it’s a blast! 😄

Not sure which division? Here’s a quick guide:

- Rx Division 💪
Unassisted pull-ups & toes-to-bar
Women: Thruster & Sn**ch @ 65 # for reps
Men: Thruster & Sn**ch @ 95 # for reps
Proficient with 1.5/1 pood KB

- Scaled Division 🌱
Chin-over-bar pull-ups (jumping or banded)
Knees-to-chest
Women: Thruster & Sn**ch @ 45 # for reps
Men: Thruster & Sn**ch @ 75 # for reps
Proficient with 1/0.75 pood KB

- Advanced Division 🏆
Chest-to-bar pull-ups
Men: Thruster & Sn**ch @ 115 for reps
Women: Thruster & Sn**ch @ 75 for reps
Proficient with 2/1.5 pood

🔗 in Bio to Sign 🆙

QUARTERFINALS ARE BACK! 🚨

That’s a WRAP on the 2026 CrossFit OPEN!! 🎉🔥
Huge congrats to every single one of you who stepped up, put yourselves out there, and BROUGHT THE ENERGY ⚡💪
We hope you had an absolute blast 💥 just like we did 😄✨
Here’s to feeling that special OPEN Magic firsthand 🪄❤️
Let’s keep the vibes rolling! 🚀

The 2026 CrossFit Quarterfinals kick off next week, and we’re hosting our qualified athletes right here in the box!🏋️‍♀️🔥

📅 When: Next Weekend!!! March 26 - March 30
-Quarterfinals are the second stage after the CrossFit Open - -The top ~25% of individual and age-group athletes worldwide qualify
-3-5 tough workouts over 5 days (strength, gymnastics, conditioning mix).

Performed and judged at affiliates like ours, scores submitted online for global/affiliate leaderboards.

Top finishers advance to Semifinals and chase the !

To our Southie qualifiers: This is your home turf advantage. Come in, hit the WODs with coaching, judging & full community support. 💪

To the rest of the crew who crushed the Open: You make this place what it is. Swing by to cheer, judge, film, or just vibe - the energy will be unreal all weekend.

Drop a 💥 if you’re ready for Quarterfinals weekend! Tag a qualifier below 👇

𝕸𝕒𝕣 𝟠𝕥𝕙-𝕸𝕒𝕣 𝟙𝟜𝕥𝕙 - 𝕀𝕗 𝕚𝕥 𝕕𝕠𝕖𝕤𝕟’𝕥 𝕔𝕙𝕒𝕝𝕝𝕖𝕟𝕘𝕖 𝕪𝕠𝕦, 𝕚𝕥 𝕕𝕠𝕖𝕤𝕟’𝕥 𝕔𝕙𝕒𝕟𝕘𝕖 𝕪𝕠𝕦.

𝕸𝕒𝕣 𝟙𝕤𝕥-𝕸𝕒𝕣 𝟟𝕥𝕙 - 𝕎𝕖𝕖𝕜 𝕚𝕟 𝕣𝕖𝕧𝕚𝕖𝕨 𝕚𝕟𝕔𝕝𝕦𝕕𝕚𝕟𝕘 𝟚𝟞.𝟚

𝕱𝕖𝕓 𝟚𝟚𝕟𝕕-𝕱𝕖𝕓 𝟚𝟠𝕥𝕙
𝕆𝕡𝕖𝕟 𝕎𝕠𝔻 𝟚𝟞.𝟙, 𝔹𝕦𝕣𝕡𝕖𝕖 𝔻𝕣𝕪 𝕋𝕣𝕚, 𝕊𝕒𝕧𝕒𝕘𝕖 𝕀𝕟𝕗𝕖𝕣𝕟𝕠