Bring-A-Friend Day & Southie Run Meet Up This Morning!

Jun 24th, 2021

Category: Uncategorized

Bring-A-Friend Day & Southie Run Meet Up This Morning!

Dave, Brendan, Dave & Yitian – Bring A Friend….or 3!

Bring-A-Friend 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!

Southie Run Meet-Up!
We’re taking advantage of this summer weather and staring a Running Meet-Up on Thursday mornings at 7:30AM! We will alternate between running The G Street Hill in Southie and The Track down at Moakley Park. This is a non-coached meet-up and no registration is required. All levels are welcome! There will be a running WOD posted on our IG story on Wednesday with scaling options for those new to running. We hope to see you all there!!

Primarily Indoors
Warm-up
P1 – Run 200M
P2 – Lateral Up/Over BB
Switch

P1 – Run 200M
P2 – Front Squat
Switch

P1- Run 200M
P2 -Barbell Muscle Clean
Switch

Bring a Friend Day WOD
10 Rounds Total (5 Each)
7 Power Cleans 135|95
8 Lateral Burpees
200m Sprint

Followed By

10 Rounds (5 Each)
5 Shoulder to Overhead 135|95
5 Front Squats
30 Double Unders

Level 2- 115|75
Level 1- 95|65
ADV – 155|105

Suggested Beginner Scaling

10 Rounds (5 Each)
7 Power Cleans 65|35
8 Burpee Lateral Jumps
200m Sprint

10 Rounds (5 Each)
5 Shoulder to Overhead 65|35
5 Front Squats
60 Single Unders

Extra Work – Active Recovery
10-15 Rounds @ 70%
12/9 Cals Ski
9 GHDs
6 Bar Facing Burpees

ADV – 20|10 vest