Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Next week will be 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, the 24th! 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.
*This offer cannot be combined with any other discounts.
Warm-up
150m Row – Legs Only
12 Good Mornings
12 Strict Press
150m Row – Legs + Lean
9 Good Mornings
9 Strict Press
300m Row (full)
6 Good Mornings
6 Strict Press
Strength
EMOM10
2 Strict Press
-Climb in weight every other set
WOD
750m Row
15 Handstand Push-ups
10 Deadlifts @65%
Rest 2 Minutes
750m Row
12 Handstand Push-ups
8 Deadlifts @70%
Rest 2 Minutes
750m Row
9 Handstand Push-ups
6 Deadlifts @75%
*These percentages are of your 1RM. Round up for loading.
In 15 Minutes
Conditioning 4:45PM in Southie Orange
Bike 100/80 Calories for Time
EMOM- 4 Burpees
Rest 5 Minutes
Then Row 3000m for Time
E2MOM- 100m Sprint