Bring-A-Friend Day Today!

Dec 27th, 2018

Category: CrossFit

Bring-A-Friend Day Today!

#TBT CFS Internal Throwdown – Can Anybody Guess the Year?!?!

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 has us Jumping for Joy!

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.

*Holiday Schedule Update*
Today! – Thursday 12/27- All Levels Classes Only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM.
Friday 12/28– All Levels Classes Only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM.
Saturday 12/29– Normal Schedule, both boxes open for classes
Sunday 12/30– Normal Schedule including endurance
Monday 12/31 (New Year’s Eve)- All Levels Classes in Southie Green only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM & 6PM
Tuesday 1/1- Happy New Year! All Levels Classes at 11AM & 12PM only.
Wednesday 1/2- Normal Schedule


Coming Soon: 2019 Winter Nutrition Challenge
We may be heading into a stretch of parties, cocktails and holiday cookies, but it’s not too early to start to look ahead to 2019 and getting our nutrition routine back on track. Now is the time to start thinking about goals for 2019. If any of these goals involve health and fitness, it is important to start with nutrition. Learning how to properly fuel your body can help you reach your goals in the gym, on the scale and beyond. To kick 2019 off on the right foot, we’ll be starting up a six-week Nutrition Challenge beginning on January 13th!

This not a strict paleo or Whole 30 diet. We will teach you the ins and outs of how to incorporate your favorite foods (or healthier versions of them) into your diet at the right times. You do not need to feel constantly restricted in order to make progress!

Team Hangry Hangry Hippos: 2016 Team Nutrition Challenge Champs!

If you’ve never done a Nutrition Challenge with us, we highly recommend it. You will learn a lot about your current eating habits and how you can make better choices on a daily basis. It’s also a great way to get involved with the community and meet other members who are taking on the challenge with you. Already done several nutrition challenges in the past? We still want you to join! Taking this step back to evaluate your nutrition and committing to dialing things in for six weeks is beneficial for everyone.

This challenge also has an added twist – this time around, we will be working in TEAMS! Teams will add an extra level of accountability, motivation and FUN! Much like we all work harder during a partner workout, we hope you’ll be more likely to stick with the challenge if you know your teammates are counting on you. We’ll do our best to pair you with people who work out at similar times as you so that you can connect and check in while you’re at the gym. Get your thinking caps on… start brainstorming some clever team names!

This challenge will be led by coach Michelle Boutet, a board certified specialists in Sports Dietetics and a Registered & Licensed Dietitian. You can check out her site here. She will be leading the kick-off lecture and reviewing your food logs throughout the challenge to offer advice and feedback. Don’t miss this opportunity to be helped by one of the best!

If you’re interested in participating, please sign up HERE. Save the important dates below and stay tuned to the blog for more updates and important information. We can’t wait to see the results of your hard work!

Important Dates
Kick-Off Lecture: Saturday, January 5th at 11AM
Pre-Challenge Weigh Ins:
Monday 1/7- AM & Mid-day classes
Tuesday 1/8 – AM & PM classes
Wednesday 1/9 – PM classes
Thursday 1/10 AM & PM classes
Challenge Begins: Sunday, January 13
Challenge Ends: Saturday, February 23

Warm Up
Row 50/40 Cals
Then 2 Rounds
5 Barbell Rollouts
10 Seated Strict Press
10 Step Ups
10 Good Mornings

Strength
Push-press
2-2-2-2-2

Coaches Tip – The intent is 5 heavy sets of 2. Small jumps can be made but they should all be difficult. Any sets that aren’t challenging are considered warm up sets and should not count toward your 5 sets.

WOD
50/40 Calorie Row
30 Box Jumps
40 Shoulder to Overhead (115,75)
30 Box Jumps
50/40 Calorie Row

Coaches Tip – Row hard, hold on and shoot for only short breaks between sets of STOH

Level 2- 95,55
Level 1- 75,35

DISCUSSION 4 Comments

  1. Coolidge 12/28/2018 at 2:18 pm

    225
    10:40 RX.

  2. Joel Carpenter 12/28/2018 at 12:30 pm

    Cars = Cals

  3. Joel Carpenter 12/28/2018 at 12:30 pm

    Push press: 95-135, failed 155
    WOD: 14:26 (40 cars, 95# STOH)

  4. Sean Flannery 12/27/2018 at 6:16 pm

    Strength: 185-225#
    WOD: 10:12 Rx