Bring-A-Friend/Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening TODAY! All are welcome to drop-in for any class! 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 you! Member’s please bring your friends and Non-Members come in and make some new friends!
-10 Plank to Push Up Over the Barbell
-10 MB Hamstring Curls
-10 MB Squats
5 Squat to Stands*
1 Min Couch Stretch each side
*Build throughout the sets with small increases in weight.
Bring-A-Friend Day Partner WOD!
You Go, I Go
5 Deadlifts 275|185
10 Wall Balls 20|14
Level 3- 225|155
Level 2- 185|125
Level 1- 135|95 = Suggested Beginner Weight
ADV – Deficit Push Ups 3|2”, 30|20 Wall ball
Every 10 Minutes x 3
*rest the remainder of the 10 minutes