BRING A FRIEND DAY WOD & Karaoke Night This Saturday!!

Apr 19th, 2018

Category: CrossFit

BRING A FRIEND DAY WOD & Karaoke Night This Saturday!!

#TBT – 2013 Scavenger Hunt

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.

Southie Sing-A-Long
It’s finally here…..our first social event of the spring! Join us for a night of karaoke fun to celebrate the close of the open and hang out with your southie peeps!
Date/Time: Saturday 4/21 8PM-??
Location: Wild Rover, 63 Chatham Street, Boston
Details: No Cover, No Line, Free Food and a separate room to hang out with your southie crew
*You do not have to sing but it’s of course encouraged! Don’t worry if you don’t know anyone going, by the end of the night you will!

ALSO! Miguel will be here on Saturday from 9-12:30 for your chiropractic needs. Click here for rates and to schedule an appt!

Warm-up
Partner Up!
P1- 1 Min Bike
P2- 1 Min Lunges w/ Twist
Switch
P1- 1 Min Burpee Box Jumps
P2- 1 Min Mountain Climbers
Switch
P1- 1 Min Plank Hold
P2- 1 Min Inchworms
Switch

Strength
Front Squat
2-2-2-2-2

Bring a Friend Day WOD
100/80 Calorie Bike
30 Burpee Box Jump/Step-ups
100 Shoulder to Overhead (95,65)
30 Burpee Box Jump/Step-ups
100 Wallballs
30 Burpee Box Jump/Step-ups

Level 2- 80 Reps, 80/60 bike, 75, 45
Level 1- 60 Reps, 60/40 bike, 55,35

Looking for an added challenge? Sub 50/35 dumbbells for the shoulder to overhead!

Thursday Conditioning
2 Rounds
In 5 Minutes Complete:
500m Row
Then AMRAP
Burpees

Rest 90s

In 5 Minutes Complete:
0.8 Mile Bike
Then AMRAP
Double Unders

Rest 90s

In 5 Minutes Complete:
535m Sprint (1loop)
Then AMRAP
Calories on the Ski Erg
Rest 90s

DISCUSSION 3 Comments

  1. Trevor 04/20/2018 at 1:08 am

    FS: 200

    WOD: 18:07 rx
    #superteam

  2. Coolidge 04/20/2018 at 1:02 am

    FS: 295
    17:26 carrying chaput. My back is sore.

  3. Ryan Gould 04/20/2018 at 12:51 am

    FS: 185×2

    WOD: 19:09 Rx w/ Jill

    Safe to say Jill carried me on this one. Those wall balls…ouch