Free WOD Day Today!

#TBT – Pat P @ CFNE Comp in 2013

Don’t miss PRforPAT WOD this Saturday during all scheduled classes.

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 TODAY! 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!

Med Ball Fun with Coach Dale!

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.

Outdoor dynamic warm-up
• High knees
• Lateral shuffles
• Straight leg kicks
• Lunges with a twist
• Karaoke

Pigeon Stretch
Hamstring Stretch

1 Thruster @90-95%
(Friends work on technique)

20 Minute AMRAP
One partner works at a time:
5 Burpee Box Jumps
6 KB Lunges (1.5,1)
7 Kettlebell Swings

score=total rounds

Level 2- 1,0.75
Level 1- 0.75,0.5, burpee step-ups
ADV- 8 Kettlebell Snatches

*Your goal should be about 1 round/minute. Earn your rest.

Conditioning 4:45 in Southie Orange
At 0:00 Complete
1 Mile Run then Max Calories on the Rower

At 11:00 Rest 3 Minutes

At 14:00 Complete
1200m Run (2 600s) then Max Calories on the Bike

At 22:00 Rest for 2 Minutes

At 24:00 Complete
800m Run Then Max Cals on the Rower

30:00 Rest for 1 Minute

At 31:00 Complete
600m Run then Max Calories on the Bike

36:00- Done!