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!
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