Get started by contacting us today!

Contact Us

Today's WOD


From the Blog



6am Class Looking Good
Here is some awesome feedback about Southington Crossfit that we wanted to share – Lou, you are welcome back anytime!
I would like to extend my gratitude and appreciation for welcoming me to your gym this past weekend. Being stationed as an infantry officer in Camp Pendleton, CA for the past two years, afforded me the opportunity to live in an environment that was health conscious on and off base, 24/7. Without hesitation or second thoughts, everyone always had a seamless plan to fit their work schedule around more important matters such as nutrition and fitness; it was incredible to see a large mass of individuals with such positive and similar mindsets on healthy living. I can already tell that Southington Crossfit embodies and promotes the same mentality. With leaders beside you like Bobby, Mike, and Jon, I know that your movement and what you stand for has integrity, experience, and relentless dedication behind it. The camaraderie that you have already built amongst yourselves will set a great example for the rest of the northeast to emulate. I hope that you continue to be creative in growing your relationships and motivating each other day in and day out. Good luck to all of you establishing and executing your goals. I look forward to breaking a sweat with you again in the future.

Semper Fidelis,

What if I’m sexy and I don’t know it?!

Recipe Thursday

Here’s a small unsolicited review of things I’m feeling right now:  (the following does not necessarily reflect the feelings and opinions of Southington Crossfit)
1) Hoodies…no brainer. Hoodies of all colors, materials and sizes. XXXLG, no prob I’ll rock that. BTW they are coming Friday!
2)The upcoming Fittest, Fastest, Freakiest athlete throwdown Jan. 19…Super excited, a tad nauseous.
3)Steves original paleo granola bars. They have gotten me out of a jam or two the last month.
4)The highlight reel that gets posted at the end of every month…think your hard work has gone unnoticed? Wrong. Best part for me is when I read about your accomplishments I get the same sense of pride I would get if they were mine. I know I am in no way responsible for what you have done…I’m just that excited for you, so much love. Aw.
5)The comment tab on the website…I love it, why don’t you???? How can you see a chick doing clapping push-ups and not comment? This one is going to be a twofer, suggestions…I am really feeling suggestions on what you guys need for recipes. For example Jax (you know, the coach you see at the box set up with more weight then you going to town on a wod that somehow manages to still be super good-looking at the end of her workout) asked for a Chili recipe, I love that. Plus she was able give me her feedback. She liked it, so it will be up on the blog soon so yall can give it a whirl. Have a suggestion, request, or insult for me? Comment tab bro.
6) Things that can be prepared in bulk and then eaten for days. Thus this weeks recipe…

The hubs has officially stated he is going to eat paleo, I did not try to persuade him he just decided. He said his back/shoulder/knee injuries that previously bothered him on a daily basis give him almost no trouble when he eats this way. Score. Love when we’re on the same page. Hoping it’s a matter of time before he shows up at crossfit. Anyway, the man loves cereal. Busy mornings at 5 am he doesn’t have the desire or time to make eggs/bacon/steak ect. Sure I’ll make a batch of muffins for the week but they actually last 2.4 hours because each family member eats three of them right off the bat, and by each family member I mean me. A muffin alone doesn’t cut it as breakfast in my house anyway. Cereal he will eat and feel satisfied. It’s hard to find grain, corn, soy, sugar free cereal. Juli Bauer of is the queen, she is one clutch paleo blogger. Check her out. Her paleo granola recipe rocks. The following is a derivative of it, some quantities and ingredients are tweaked based on personal preference. It is awesome, great for snacking and perfect with some coconut milk over it for breakfast. Perhaps not the most nutritionally balanced breakfast…but what cereal is?!

This recipe can be made all sizes and with all different themes, you can do a pumpkin maple version, an apple cinnamon version, whatever you are in the mood for just add the corresponding fruits or spices. I did a huge batch with pumpkin that required multiple baking sheets.

1 ½  cups walnuts chopped
½ cup pumpkin seeds
1 ½ cups pecans halved (I break em up a little more)
1 cup slivered almonds
1  cup unsweetened coconut flakes
1 cup unsweetened shredded coconut (using both types of coconut gives it a more cereal/granola like feel to me)
1 cup unsweetened pitted dates chopped
1/2 cup coconut oil melted
2 tbls honey
1 tbs coconut sugar
1 tbls cinnamon
¼ tsp nutmeg
¼ tsp  ground ginger

Preheat oven to 325. Melt your coconut oil, mix in your honey, coconut sugar, spices. Put your nuts, seeds, and coconut in a bowl and pour your coconut oil mixture over it mixing well. Spread your granola out on a parchment paper lined baking sheet. Bake for 10 minutes, toss so the bottom doesn’t burn. Bake for another 6 minutes, add your dates and toss again. Bake for another 4 minutes. You may have to adjust the cooking time based on your oven etc. you do not want this to burn. Burnt granola literally tastes like old shoes.  Let it cool. Store it in the fridge. Right now I have two 1 gallon containers of this in mine.

Don’t forget to comment people….




Southington CrossFit Blog – Dr. Hawley’s Health Corner

Shoulder Mobility Cheat Sheet
Hi everyone I had a few questions about the shoulder blog I put up a week or so ago in regards to what a good routine would consist of on a daily/weekly basis.  Ideally you want to start with simple “warm-up” mobilizations and then get into more aggressive hands on mobility.  Below is a quick guide that you can use on a weekly basis to ensure your shoulder mobility is not being compromised.  Before you do the below have a friend take a look at your shoulder range of motion.  Remember the whole “can you see my ear test”?  After you are done have the same partner take another look and check out the difference.  You will be surprised. 

  • PVC Pipe – become friends with this piece of equipment. Perform 15 figure eights each side and 15 shoulder pass throughs.  If you are still feeling tight do 15 more of each.  I would recommend always doing 2 rounds whether you feel tight or not.  
  • Lacrosse Ball– As mentioned before a lacrosse ball could be your best friend when dealing with shoulder issues.  
    • Posterior shoulder capsule – lie on you back with a lacrosse ball placed on the back of your shoulder.  Start with your shoulder perpendicular to your body with your elbow bent (fingers pointed to the ceiling).  From here rotate your arm backwards and forward. Perform 2 sets of 15
    • Infraspinatus (check your anatomy book for the exact location!) – same as the above exercise but the lacrosse ball moves just a little towards the center of the body on the shoulder blade.  Perform 2 sets of 15.
  • Foam Roller – For the purpose of working on your shoulder mobility you are going to foam roll your upper/middle and lower back along with your latissimus dorsi and trapezius muscles.  To foam roll your trapezius and trapezius muscles lie on the foam roller (on your side) placed just above your hips and work up and down those muscles.  Focus on the big muscles.  
  • Lacrosse Ball and Weight Plate – This is my personal favorite and also the least enjoyable!!  This exercise requires two lacrosse balls taped together (they have a pair at the box or you can make your own) and a partner the first time you do this.  Place the taped lacrosse balls on the floor perpendicular to your body.  Lie on the lacrosse balls at the level of your shoulder blades.  From here your partner will place the 25, 35 or 45 pound plate on your chest so that you can wrap your arms around it (like you are giving the weight plate a big hug).  I suggest starting with a lightweight or no weight until you get the hang of it.  From here you are going to rotate to your left and your right 3 times per side.  After this move the lacrosse balls down an inch or two and repeat.  Continue 7-10 times and make it through the entire mid back.  As I said this is not very enjoyable but extremely effective.

Most adults consume an inadequate amount of omega-3 fatty acids.  While this certainly isn’t a good situation for the average person, it can actually be far more detrimental to athletes, especially those involved with sports that emphasize repetitive movement (read: just about every sport).  But even beyond the lack of omega-3s, the problem is exacerbated by an abundance of omega-6 fats.  When these two types of fat aren’t balanced within the body, problems can occur, especially for athletes.  So whether you are training for a marathon, dancing your way to the big time, trying to get to Wimbledon, or Crossfitting, there are several reasons to increase your omega-3 intake and ensure a balance with your omega-6 fats.

First, you should know that our bodies produce neither omega-3 nor omega-6 fatty acids, both of which are essential for our health.  That means that we only get them from the foods we ingest; so if you’re not paying attention it’s easy to skimp.  However, omega-6 fats are much more common in the average diet, seeing as how they are found in many types of oil (most importantly soybean, sunflower, and safflower oils).  And while there are certainly health benefits associated with the consumption of omega-6 fatty acids (it has been shown to improve a diverse array of conditions such as arthritis, allergies, ADHD, and even diabetes), it is only really helpful in moderation.  Unfortunately, most people are consuming 10 times what they need (probably due to a heavy reliance on corn products).

In small doses, omega-6 fatty acids are great for our bodies.  But when you’re ingesting as much as most people are, it can actually lead to problems like heart disease, decreased immune function, and the promotion of cell growth (leading to or exacerbating cancers).  Luckily, there is a simple fix and it involves cutting down on foods that contain omega-6 (processed foods) while adding foods that contain omega-3 fatty acids (flaxseed, salmon, walnuts, etc.).  And while this is great for anyone, it can make a huge difference for athletes in training.

The main reason that increasing omega-3s and decreasing omega-6s is a good idea is that it has the potential to reduce inflammation.  As any athlete can tell you, repetitive motion and exercise both lead to muscle tears and inflammation that can cause soreness and pain, possibly leading to injury.  Omega-3 fatty acids boost immune function and reduce swelling.  In addition, omega-3s have been found to reduce the “sticky blood” condition that many westerners suffer from, preventing heart disease.  Since athletes push their cardiopulmonary system pretty hard, it’s good to know that there are foods that will help to reduce blood pressure, cholesterol, and the risk of heart disease.

In short, omega-3s are not only good for everyone, they’re practically essential for those who engage in serious athletics.  Of course, they should be ingested in combination with other foods, only as part of a healthy overall diet (especially fish).  But when you cut down on omega-6 fatty acids and supplement with omega-3s, you’re going to find that you feel better and heal faster, a situation that should grab the interest of any professed athlete.

Tom getting low

Trying some new WWF wrestling moves on Iron Mike – Lindsey needs a WWF Name, help us…… 

 This is what happens when you run out of wall balls to get proper depth….

:30 class


Contact Us

Have a question? Contact us today.


View our daily, weekly and monthly schedule.


View a list of our services, plans and programs.

"I love the encouraging environment. You can compete against the clock, others and yourself."

Mark B., CFS Member

"Squat, jump, climb, throw, lift."

Greg Glassman, CrossFit Founder

"I’ve come to realize that fitness and weight management truly are journeys, not destinations. And with the help of Crossfit and all that it represents, I’ve been able to get on the road to health."

Jim D., CFS Member

If you told me I would be able to deadlift 200lbs, do 65lb thrusters, jump onto the 20in box, make my mile time the fastest it has ever been or buddy carry my best friend over my shoulders, I would have told you, you’re nuts!

Noddie, CFS Member

As a woman, I’ve never felt more empowered or beautiful! I can’t wait to see what this upcoming year will bring! Thank you CrossFit Factory Square! ♥

Leah, CFS Member