Bring a Friend Day & Friday Night Lights! – CFS

Drilling the Movements

*President’s Day Schedule Update: We will be running a reduced night schedule tonight for Preisdent’s Day. There will be no classes in Southie Orange. All Levels classes in Southie Green only at 4, 5, 6 & 7pm. The morning and mid-day schedule will remain the same.

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.

Friday Night Lights!!!
We are excited to announce that we have partnered with Reebok to throw an epic Friday Night Lights celebration to kick off the CrossFit Open in style! As in years past, we will be running competition-style heats of Open WOD 17.1 (tbd!) on the evening of Friday, February 25th. We’ll partner up, judge each other, and cheer each other on all night. But, that’s not all! Reebok will be on site to take this event to the next level.

Here’s what you can expect at our 17.1 Friday Night Lights:
o DJ Sammy Sprinkles spinning hits all night!
o Free Reebok/CrossFit Southie T-Shirts for the first 100 Friday Night Light participants
o Opportunity to try on the new Nano 7.0
o Take photos with your favorite WOD buddies in front of the Reebok Photo Wall
o Free FitAid recovery drinks post-WOD!

Friday Night Lights 16.3

Do you want a chance to win a pair of Nano 7’s for you and SEVEN of your friends? Who wouldn’t?! Show up to Friday Night Lights for details on how to participate in the contest. Must be on-site to participate and win! If you’re interested in participating in Friday Night Lights, please click HERE to sign up. We will do our best to get everyone into the heat time that works best for you. We also ask that you stick around to judge one heat of the event after completing your own workout. Thanks in advance!
*Please note that all evening classes will be cancelled on Friday, Feburary 25th for this event. Come join us!*

For 10 Minutes on the Minute
Odd- 12/10 Calorie Row
Even 1- Plank Hold
Even 2- Hollow Rocks
Even 3- Knee CrossOvers in High Plank
Even 4- Bicycle Abs
Even 5- Plank-ups

ADV – 15/12

“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata Interval= 20s work:10s Rest 8x Through

Your score is the sum of the lowest round of each movement

Scores/Comments from “Tabata This” performed on 5/19/16