Bring A Friend Day This Thursday!

Sep 24th, 2018

Category: CrossFit

Bring A Friend Day This Thursday!

Literally…Bring a Friend

Bring a Friend Day: Thursday 9/27th 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.

October Fundamentals!
By popular demand we’ve added another Fundamentals course for October. If you missed our September session you don’t have to wait until January to take our course!

We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!
Click Here for More Information & Sign Up!

Warm-up
1 Minute Each Station:
-Jump Rope
-Shoulder Taps in High Plank
-Good Mornings
Repeat each station for 30 seconds.

Mobility
Calf and Hamstring Opening

Strength
For 21 Minutes
Min 1: 5 Deadlifts
Min 2: 5 Strict HSPUs**
Min 3: Rest

*Start at 70% and work up 80%
**Inversion isn’t for me—> scale= Seated DB strict press

Coaches Note: This is a great day to challenge yourself with bands for the HSPUs. Coaches will help you out.

WOD
12 Minute AMRAP
300M Sandbag Run (4,3)
60 Double Unders

Level 2 -30 Double Unders, 3,2
Level 1 – 100 Singles, No Sandbag

4:45 Conditioning Class
30s Sprint:30s recovery x6
Rest 1 Minute & Rotate

Row
Burpee Box Jump
Bike
Air Runner or (100m EMOM Basically)
Jump Rope/Double under

-only count the calories earned while working. recovery can be active but does not have to be

Extra Work:
2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squats