CFS – Bring a Friend Day!

Dec 8th, 2016

Category: CrossFit

CFS – Bring a Friend Day!

holiday-party

*Bring a Friend Day today during ALL CLASSES! No pre-registration or prior experience with CrossFit necessary. Please just arrive a few minutes early to fill out a waiver. We also ask all guests to bring a toy or canned food item to contribute to our holiday drive. Thank you in advance!*

12 days of CrossFit Southie WOD will be on Monday December 19th this year

Skill
Handstand hold
Handstand Push-up
Handstand Walk- RX only

Partner WOD
2 Rounds
In 5 Minutes Complete
60/50 Calorie Row*
Then AMRAP Handstand Push-ups

Rest 1 Minute

In 5 Minutes Complete
60/50 Calorie Row
Then AMRAP
Wallballs

Rest 1 Minute

In 5 Minutes Complete
60/50 Calorie Row
Then AMRAP Pull-ups

Rest 1 Minute

Level 2- 50/40 Cal Row
Level 1- 40/30 cal row, regular push-ups

*You are encourage to do 1 round on the bike or ski erg 50/40 cals for RX
**Should have a minimum of 20 seconds to accumulate reps
***Legs hurt too much from Kalsu? sub sit-ups for wallballs

DISCUSSION 9 Comments

  1. Trevor Crean 12/09/2016 at 1:50 am

    71+133+141 = 345 rx w/ Barrow.

    • barrow 12/09/2016 at 2:03 am

      Bring back disqus.

      • Goose 12/09/2016 at 1:46 pm

        whats the appeal with disqus over the wordpress comments? We are starting a monthly challenge plug in and and achievements plugin and our fear is that logging into disqus will interfere with them.

        • Trevor Crean 12/09/2016 at 2:51 pm

          The big draw of disqus is being able to easily look up all of our historical comments/scores from the our disqus acct.

        • Ryan Gould 12/09/2016 at 3:43 pm

          I echo what Trevor said. The ability to have comments catalogued by date under a personal profile seems like a more user friendly option for reviewing past lifts/WODs and assessing progress…a feature that I use frequently.

  2. Kurt B. 12/08/2016 at 11:13 pm

    273 reps with Dave F.

  3. Brian Campbell 12/08/2016 at 10:27 pm

    394 w/Matt… Mixed it up with bike, ski, strict hspu, c2b…

  4. Brian Maser 12/08/2016 at 6:04 pm

    345 Reps w/ TinaMo

    • JT 12/12/2016 at 12:47 pm

      176 Rx with first time CF visitor Viki, banging out HSPUs like it was nobody’s business