Bring a Friend Day 9:30 + 10:30am Classes!

Apr 25th, 2015

Category: CrossFit

Bring a Friend Day 9:30 + 10:30am Classes!

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TODAY! Bring a Friend Day @ 9:30am & 10:30am classes
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  Bring a Friend Day workout TODAY during the 9:30 & 10:30am classes. 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. See you there!

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Paleo Challenge kicks off tomorrow -it’s not to late to join!!!!
Challenge Dates: Sunday, April 26 – Saturday, June 6
Buy-in: $20 cash only
Stop by the front desk to get measured and signed up ASAP!

Paleo Challege Food/Benchmark Logs
To participate in the challenge and log your food and progress, you’ll need an active account on the CrossFit Southie member site. To set up an account, click here. At the bottom left, click “Request Access.” You’ll be prompted for an access code. Enter 02127, and you’ll be able to complete registration. If you plan on participating, please make sure you have an account set up before we take your baseline measurements and weight.

WOD 1
8 Minute AMRAP
6 Hang Power Cleans (155,105)
6 Burpee Box Jumps

Level 3 (135,95)
Level 2 (115,75)
Level 1 (95,45)

Rest 10 Minutes

WOD 2
For Time:
15 Overhead Squats (135,95)
20 Toes to Bar
15 Overhead Squats
20 Toes to Bar
15 Overhead Squats

Level 3 (115,75)
Level 2 (95,65)
Level 1 (75,35)

Bring a friend Day WOD
Run 1 Mile as a team (partition distance as you choose)
20 Burpee Box Jumps
100 Kettlebell Swings (1.5,1)
20 Burpee Box Jumps
100 Air Squats
20 Burpee Box Jumps
100 Sit-ups
20 Burpee Box Jumps
100 Calories on the Rower
20 Burpee Box Jumps

Level 2- 1200m, 75 reps, 15BBJ
Level 1- 800m, 50 reps, 10BBJ

DISCUSSION 2 Comments

  1. Ryan Gould 04/25/2015 at 9:02 pm

    33:20 w/ Matt (1.5 pd)
    This was a lot of fun! More Bring a Friend Days please!

  2. jason barrow 04/25/2015 at 3:29 pm

    STILL love bring a friend day, STILL don’t have any friends.

    WOD: 34:49 All The Reps w/ Kat
    Shout outs to Kat for doing like 99% of the KB swings.