Bring A Friend Day This Thursday!

Bring a Friend Day: Thursday 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.

Warm Up
2 Rounds
:30 on/:10 off
-Lateral Up & Overs
-Russian Swings
-Double Crunches on Box
-Active Goblet Squat Hold

Mobility
Hamstring Rolling on Box

Accessory
Banded Good-mornings
2×15

Strength
EMOM16
Deadlift
ODD- 2 Deadlifts 85-90%
EVEN- 3 Seated Box Jumps

WOD
21-15-9-15-21
Kettlebell Swings (2,1.5)
Box Jumps
Wallballs

Level 2 – (1.5,1)
Level 1 – (1,0.75), 21-15-9
ADV – 30/20 lb Wallball

Coaches note: This WOD is intended to be fast and unbroken. Pick a weight for the kb and wb and/or scale the reps so you can move swiftly through the workout.

Extra Work
For time:
3-minute handstand hold
100 air squats
50-meter handstand walk
100 air squats
30 handstand push-ups

Conditiong Class (6:30AM Southie Green or 4:45pm Southie Orange)
3 Rounds
In 4 Minutes Complete:
250m Row
200m Run
Then AMRAP
Calories on the Bike
Rest 1 Minute

In 4 Minutes Complete:
250m Row
200m Run
Then AMRAP
Burpees
Rest 1 Minute