Bring a Friend Day!

Dec 9th, 2017

Category: CrossFit

Bring a Friend Day!

Toby – Soarin’

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 or specials.

Yulefest 5K is THIS SUNDAY!
Here are a few notes for our Slay Riders!

1. Bib Pick-Up
Fri, 12/8 (5:00p – 8:00p)
Somerville Brewing Company
15 Ward St Somerville.
Sat, 12/9 (12:00p – 4:00p)
Heartbreak Hill Running Company
294 Mass Ave, Cambridge
Sun, 12/10 (7:30a – 9:15a)
ProPark Parking Lot
41 Church St, Cambridge
You can have a friend pick up a bib. There is a maximum of 5 bibs per pick up.

2. LAYER UP! The after party is outdoors so remember to bring extra dry clothing for after the race. There is a bag check for you to store your extra clothes while you’re running. Bring your ID if you plan to stay for the Post Race Party!

3. There is plenty of parking
“They recommend parking at the Smith Campus Center (enter via Dunster St) or the Charles Hotel Garage (enter via Bennett St).” If anyone wants to carpool or uber together comment to coordinate! Otherwise we can meet by our tent in the parking lot.

4. Rock Your Southie Gear! Nothing goes better with a tutu than a Southie Baseball Tee! If you have any questions let us know! We’re up to 48 peeps and there’s still time to register!

Warm-up
Partner Up for Medball Fun!
-Chest Passes
-Lateral Tosses
-Burpee Tosses
-Thruster Toss
-Seated Russian Twist Tosses

Partner WOD
3 Rounds For total Reps
2:00 Intervals, :30 Transition
1. Ski Erg
2. Pull-ups
3. Wall balls
4. Bike

*New friends, complete banded strict pull-ups or ring rows in place of pull-ups

Extra Work
EMOM14
Odd Only
3-Posisiton Squat Snatch
-2s pause at each position

DISCUSSION 1 Comments

  1. Jason Barrow 12/09/2017 at 4:36 pm

    WOD: 591 Rx with Jill (Row version in Southie Orange)

    Haley you’d be please to know we didn’t even ask if we could sub run. (…only because we didn’t know how 2:00min max effort runs would work.)