Bring a Friend Day – THIS Saturday @ 9:30am & 10:30am
Do you have a friend, significant other, or family member that keeps hearing you blab about CrossFit all the time? Now is your chance to show them what it is all about! Bring them to our next Bring a Friend Day workout on Saturday, June 27th. You’ll partner with your buddy for a the workout and work with them, 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 show up a few minutes early to fill out a waiver.
CrossFit Southie Bootcamp will be back in July, with a special rate of $149 for first-time members! The July session will kick off on Wednesday, July 1st and run through Friday, July 31st.
It’s not too late to get in shape for summer and improve your overall fitness and well-being. Our bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149* for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!
*This offer is for 1 month only and applies exclusively to new members and alumni members that have been inactive for 90+ days.
Current CFS members: got a friend who is interested in getting started? Refer a friend to July bootcamp and receive a $50 referral bonus off of next month’s membership!
Summer Time Abs
3 Times Through
30s Side Plank raises- R (with leg abduction for advanced)
30s Hollow Rocks
30s Side Plank raises- L
30s Jackknives
Partner WOD
For Reps:
In 5 minutes
Run 400m
Then as a team AMRAP- Wallballs
Rest 1 Minute
In 5 minutes
run 400m
Then as a team AMRAP – Burpee up and over the Box
Rest 1 Minute
In 5 minutes
Run 400m
Then as a team AMRAP – Kettlebell swings (2,1.5)
Rest 1 Minute
In 5 Minutes
Run 400m
Then as a Team – AMRAP Toes to Bar
Level 2 (1.5,1)
Level 1 (1,0.75)
ADV- 30,20 WB
*runs are to be done together as a team while holding a red or blue band.
Conditioning Class: WOD
Every 3 minutes for 24 minutes complete:
500m Row
Or
35/30 Calories on Airdyne
*Alternate back and fourth between two modalities
Conditioning Class: Core
2 Rounds
10 GHD Situps
10 Back Extensions
10 Hug a Twinky
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