Free WOD Day This Thursday!!!

Feb 25th, 2019

Category: CrossFit

Free WOD Day This Thursday!!!

Ca$h Lady – Been Crushing It for YEARS

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Here is your chance to join us for a beginner friendly WOD at CrossFit Southie! So get ready for the best hour of your day! Free WOD Day is happening this Thursday, February 28th! All are welcome to drop-in for any class! 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 you! Members please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun with Coach Dale!

Member Referral Bonus
Members, if your friend signs up within two weeks of the Free WOD 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
Dynamic Warm Up

Then 2 Rounds:
5 Burpee Lateral Jumps
10 Alternating Barbell Lunges
20 Glute Bridges with Barbell

Mobility
Quad Rolling
Couch Stretch

Strength
E2MOM14
Back Squat- 3 Reps @85% of 1RM

WOD
30 Burpee Lateral Jumps
30 Front Squats (135,95)
30 Burpee Lateral Jumps

Level 2- 115,75
Level 1- 95,45
ADV- 185,120

Extra Work
2 Rounds
Air Run 200m
5/3 Muscle Ups
Air Run 200m
5/3 Muscle Ups
Air Run 200m
5/3 Muscle Ups
Air Run 200m

Rest 2 mins between Rounds

(6:30AM in Southie Green/4:45 in Southie Orange)
3 Rounds Each for Time
1000m Row
1.5/1.25 Bike
100 Double unders
Rest 3 Minutes

DISCUSSION 5 Comments

  1. Joel Carpenter 02/26/2019 at 2:31 pm

    Back Squat: 205 across
    wod: 7:22 @ 95#

  2. Trevor 02/26/2019 at 1:45 am

    Pre Class
    Deficit DL 6×5 @275
    Barbell Row 5×10 @95

    BS: 205 across
    WOD: 6:09 Rx

  3. Chad Kucera 02/25/2019 at 7:10 pm

    WOD: 6:08 L2

  4. Chad Kucera 02/25/2019 at 7:10 pm

    Back Squat: 275×2, 295×2, 305×3

  5. Crowley 02/25/2019 at 3:18 pm

    back squat: 255-275
    wod: 5:50 @165#