Jun 21st, 2018
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.
Patience– No one comes into Crossfit and is naturally good at everything. The big guys are strong but can’t run. The little guys can crank out pull-ups but they can’t clean and jerk heavy weight. Some members start and everything hurts, problems start to arise that they never realized they had. This is why the first word in our motto is Patience. If you are not patient with your body you will never get stronger, faster, or fix your imbalances.
Progress– After the first month or two new crossfitters will start to notice a considerable amount of progress. Each day you become one step closer to executing workouts as prescribed.
Perseverance– Once all of the movements are mastered and you have built the strength to train with the prescribed weights, you are ready to persevere. Each time you come in you are striving for better times and greater efficiency through all the movements.
Performance– Whether it be in CrossFit Southie, at a local throwdown, or at sectional/regional competition, the final stage is performance. Once you have built up the strength, power, and endurance it is time to put on your game face and perform for others to see. With competition comes excellence. You will never work as hard on your own as you will in a competitive group setting. The truth is, even if you finish last you are pushing yourself harder than you ever have before.
Run long way to 200m line
Dynamic warmup outside on BCBS parking lot lines with stretches mixed in
Come back inside to try out bikes
P1- 12/10 Cal Bike
P2- Plank Hold
P1- 200m Run
Bring a Friend Day WOD
100 Calorie Bike
100 Sit-ups while Partner holds a plank
100 Kettlebell Swings (2,1.5) while partner hangs from the pull-up bar
*Complete a 200m Jog as a team after each movement
Level 2- 1.5,1
Level 1- 1, 0.75, 70 Reps
4:45 Conditioning WOD
Every 5 Minutes for 30 Minutes:
15/12 Calorie Bike
20/15 calorie Ski