Bring A Friend Day Next Week!

Oct 18th, 2018

Category: CrossFit

Bring A Friend Day Next Week!

#TBT 2012 – Scavenger Hunt

Bring a Friend Day: Thursday 10/25 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!

john D and Jack sled push, bring a friend, partner wod

Fit Fam

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.


We Need Judges!! November 10th & November 11th
We are getting closer to our goal, but still need your help! We need 18 more judges for Saturday and 23 for Sunday! Are you available to help??

If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!

Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!

Warm-up
In 90 secounds
100m Medball Run
AMRAP Push Ups w/ Feet on Medball
Rest :30 seconds

In 90 seconds
100m Medball Run
AMRAP Medball Hamstring Curls
Rest :30 seconds

In 90 seconds
100m Medball Run
AMRAP Hang from pull up rig (chin below bar) with medball between feet

Midline
2 Rounds
45s Work:15s Rest
– Medicine ball Russian Twists
– Plank with arms on medicine ball (add circles is easy)
– Leg lifts over medball
– Medicine Ball Sit-ups to reach

WOD
3 Rounds
400m Run
20 Pull-ups
300m Run
30 Push-ups
200m Run
40 Squats

Level 2- 15-20-25 Reps
Level 1- 300-200-100, 10-15-20 Reps
ADV – Wear a vest or Air Runner

Conditioning Class (4:45pm Southie Orange)
4 Rounds
In 7 Minutes
800m Sprint for Time
Row, Bike or Ski In the remaining time @60%

Rest 1 Minute

Report your fastest and slowest sprints.

DISCUSSION 2 Comments

  1. Ryan Gould 10/19/2018 at 2:39 am

    WOD: 24:03 (10 Strict Pull-ups)

    ‘‘Twas some dark running

  2. Crowley 10/18/2018 at 12:58 pm

    23:35 rx