Bring a Friend Day Tomorrow – CFS

Feb 19th, 2017

Category: CrossFit

Bring a Friend Day Tomorrow – CFS

Spring Is Around the Corner

*President’s Day Schedule Update: We will be running a reduced night schedule on 2/20 for President’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: TOMORROW! Monday, February 20th 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! Our next Bring a Friend Day will be next Monday, February 20th during all classes. 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.

Strength
Deadlift
3-3-3-3-3

Partner WOD
50 Calorie Ski Erg
50 Hang Power Cleans (135,95)
40 Calorie Ski Erg
40 Burpees (unsynchronized)
30 Calorie Ski Erg
30 Strict Pull-ups
20 Calorie Ski Erg
20 Synchronized Burpees
10 Calorie Ski Erg
10 Synchronized Burpee Pull-ups

*Athletes work one at a time except for during the synchronized exercises in which the chest should come in contact with the ground at the same time and the chin should be over the bar at the same time.

Level 2 – (115,75)
Level 1 – (95,45)

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
4 Minutes of Burpees
3 Minutes of Air Squats
2 Minutes of Russian Twists
1 Minute Forearm Plank Hold