Bring a Friend Day!

May 24th, 2018

Category: CrossFit

Bring a Friend Day!

#TBT – 2016 Coaches Outing – SkyZone!

*Schedule Update* – We will be running a reduced schedule this weekend for Memorial Day.
Saturday- All Levels Classes in Southie Orange at 8, 9, 10 & 11AM. Mobility & Intro at 12pm. The box will close at 1pm. Babysitting is on as scheduled.
Sunday-
Normal Schedule
Monday-
All Levels classes at 9am and 10am only. No Bootcamp. Bootcampers hop in with general class, coaches will help with scaling!


Bring a Friend Day: TODAY during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, 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 be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends!

Bring a Friend Day 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.

Spring into Summer Nutrition Challenge Kicks Off Next Week!
With summer just around the corner, it’s time to get our nutrition in check before we are overwhelmed with cookouts, parties, and day drinking. What better way to get back on track than with another nutrition challenge? We’re switching the format up again and focusing on a shorter, stricter one month challenge. The challenge will be wrapped up and over with before your July 4th Celebrations… so why not participate?!

We won’t be holding a lecture this time around, but you can find all of the rules of the challenge HERE. Take a read through, and let us know if you have any questions! Important dates and details below:

Buy In: $20
Benchmark Workouts: Wednesday, May 30th during All Classes
Weigh-Ins & Measurements: Tuesday 5/29 PM classes, Wednesday 5/30 & Thursday 5/31 AM & PM classes, Friday 6/1 All Classes
Challenge Begins: Thursday, June 1st
Challenge Ends: Friday, June 30th

To sign up to participate in the challenge, click HERE!

Warm-up
Bring a Friend Day!
Run 1 Loop Together
Then:
90 sec max Mountain Climbers
90 sec max Lunges
90 sec max Burpee Lateral Hops
*1 partner works at a time

Strength
EMOM14
ODD Only
3 Back Squats
Climb in weight as able

Bring a Friend Day WOD
600m Run Together
42 Thrusters (95,65)*
42 Burpee Lateral jumps*
600m Run Together
30 Thrusters
30 Burpee Lateral jumps
600m Run together
18 Thrusters
18 Burpee Lateral Jumps

Level 2- 600-400-200, (75,55)
Level 1- 400-300-200 , (55,35)

*Thrusters and Burpee Lateral Jumps are split between partners as they see fit. One works, one rests.

DISCUSSION 3 Comments

  1. Ryan Gould 05/25/2018 at 2:22 am

    BS: 205×3

    WOD: 17:59 Rx w/ Dan

  2. Jason Barrow 05/25/2018 at 12:58 am

    Happy Birthday Kady. When I walked in the door I got asked why I was home so late. I said “Kady is old and burpees 20-30 seemingly took the decade worth of time they represented”.

    EMOM: DNF

    Bring An Enemy Day: 14:56 Rx with Jill
    Everyone I consider a friend already had partners so I got stuck with Jill.

  3. Brian Campbell 05/24/2018 at 9:31 pm

    Squats: 275-320
    Wod: 22:10 Solo