Pat P

Free WOD 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 this Thursday, March 28th! 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 canโ€™t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun with Coach Dale!

Member 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 youโ€™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.

Warm Up
2 Rounds
P1- 1 Minute Row
P2- Plank Hold


2 Rounds
P1- 1 Minute Bike
P2- Alt. Lunges

Bring a Friend Day WOD
100/80 Calorie Row
100 KB Lunges (1.5,1)
100 KB Swings (1.5,1)
100 Push-ups
100/80 Calorie Bike

E3MOM- 15 synchronized Sit-ups
-try to time it with your transitions

Level 2- 80 Reps, 1,0.75
Level 1- 60 Reps, 0.75,0.5

Conditioning 4:45 in Southie Orange
3 Rounds (36 Minutes)
Every 3 Minutes Complete
1. 535m Run (1 loop)
2. 500m Row
3. 1 Mile Bike
4. 500m Ski Erg