Bring a Friend Day: This Thursday during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends!
Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.
Skill Session Saturday!
Join us this Saturday at 11AM for a Bonus Skill Session! We’re taking on Double Unders this week. There will be time spent on different drills and cues you can use to help improve on your jump rope skills. All levels are welcome and will benefit from this class! For this session we will also include a WOD in the second half for you to test out and work on your double unders while tired. You do not have to stay for both the skill portion and the WOD. We’ll see you at 11AM in Southie Orange!
Warm-up
Partner Up!
1:00 Work/:30 sec to switch
P1- Row
P2- Burpees
Switch
P1- Row
P2- Plank Hold
Switch
Bring a Friend Day WOD
100/80 Calorie Row
100 Burpees
100 Kettlebell Swings (1.5,1)
100 Sit-ups
1 Mile Run
Partition Cals, reps, and distance between partners
Level 2- (1,0.75)
Level 1- (0.75, 0.5)
Scale to 60 reps for those who need to turn down the volume
4:45 Conditioning Class
For Time
100/80 Caorie Row
80/60 Calorie Bike
60/45 Calorie Ski
E3MOM
300M Sprint