Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening next Thursday, April 25th! 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! Member’s please bring your friends and Non-Members come in and make some new friends!
Member 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.
Warm-up
Run 1 Loop
3 Rounds
50’ Monster Walk
20 Bandy Good Mornings
10 Inchworms
Mobility
Quad Rolling
Couch Stretch
Strength
EMOM 6
2 Box Squats
Rest 3 Minutes
EMOM 6
1 Pause Squat
(hold 2 seconds in the bottom position)
WOD
40-30-20
Kettlebell Swings (2/1.5)
Box Jumps
EMOM 4 Burpees
Scaled – 1.5, 1pd. Step ups are allowed
Level 2- (1,0.75)
Level 1- (0.75,1), 10 chin over bar, 3 Rounds
Extra Work
Every 4:00 for 16:00
400M Run Then Max Distance HSW
*Record max unbroken set and total distance accumulated
*Scale to attempts and/or Wall Climbs
Bootcamp/4:45 Conditioning
Every 5 Minutes for 30 minutes
1. 500m Row
50m sled push (3/2) 45lb plate
2. 0.8 Bike
50m sled push (3/2) 45lb plate
3. 400m Run
50m sled push (3,2) 45lb plate
Repeat