Schedule Update: Yosh will be out of town this weekend, so Oly class will be non-coached on Saturday. We will post the programming, so feel free to come in and still get the work in on your own!
CrossFit is all about Community. What continues to impress me so much about CrossFit is that no matter which box you go to it is comprised of genuine, hard working people. People who stay with you and cheer you on until the very last rep. People who help you clean up your barbell. People who hold you accountable and reach out to you to find out what’s going on when you don’t make it to class. It’s these people that keep us coming back for more, that keep us fighting to the last second of each WOD and the reason why we are better outside of the gym walls. It’s because of the community, I am proud to call myself a CrossFitter. – Goose
Bring a Friend Day: Today 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 min Partner Bike
:30 Rest/Transition
2 min Partner Ski Erg
:30 Rest/Transition
400m Partner Run together
Partner Medball Work
-chest toss
-Lateral tosses
-soccer throw with a bounce
– seated chest toss
-seated lateral toss
Without medballs:
15 partner leg throws followed by 10 partner ceiling stomps
Bring a Friend Day WOD
In 7 minutes complete:
70/55 Calories on the Bike
Then AMRAP
Single Arm Dumbbell Snatches (50/35)
-Switching off on the bike and snatches
Rest 2 Minutes
In 7 Minutes Complete
800m Run together As a Team
Then AMRAP
Thrusters (95,65)
-Switching off on thrusters
Rest 2 Minutes
In 7 Minutes Complete
70/55 Calories on the Ski Erg
Then AMRAP
Sit-ups
-switching off on ski erg then working in tandem on the sit-ups
Score=total Reps
L1/Friends – 60/50 cals (65/35)Thrusters, Scale DB as necessary