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
Get outside!
BCBS parking lot
Complete the movement down and then run to the guardrail and then jog to the back of the line
-lateral high knees
-lateral shuffle
– walking first half of greatest stretch
– lunges
– Shuttle runs
Bring a Friend Day!
Partner WOD
100 Calorie Row
80 Medball Sit-ups
60 Thrusters (115,75)
40/30 Calories Bike
20 Odd object to shoulder*
E4MOM- 200m Run As a team
RX- sandbag 140,90
*Friends can use 30lb medballs or DBs for cleans.
Level 2- 95,55
Level 1 – 75,35
ADV – GHD