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.
Warm-up
45 seconds work/:15 Rest
– Jump Rope
– Hollow Rocks
– Jump Rope
– Side Plank Raises (Right)
– Jump Rope
– Side Plank Raises (Left)
Strength
Every 2 Minutes for 12 Minutes
-2 Split Jerks @ 80-90%
If you are new to this movement focus on your footwork. If comfortable, climb in weight
WOD
5 Rounds
2 Minutes Work:1 Minute Rest
AMRAP
2 Power Cleans (185,125)
20 Double Unders
Level 4- 155,105
Level 3- 135,95
Level 2 – 115/75, 10 double unders
Level 1 – 75/45, 30 singles
ADV- 205,135; Heavy rope
Coaches Note – As you can see, this is supposed to be a heavy clean. What’s heavy for you is different from the person next to you, and it also needs to be movable! If you are proficient at double unders the goal should be about 4 rounds for your first 2 minute interval. It’s only 2 minutes…so HUSTLE your buns!!
Extra Work
all out efforts:
500 row
rest 2 mins
500 ski
rest 2 mins
1200m bike