Controlled Stimulus

Jun 20th, 2018

Category: CrossFit

Controlled Stimulus

Leslie

Bring a Friend Day: Thursday 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!

Grab your squad for a great day of fitness!

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.

Warm-up
2 Rounds
:30 on/:10 Rest
-Foot Fire
-Jumping Lunges
-Push Ups
-Jumping Squats

Mobility
Quad Mash

Strength
Back Rack Lunge 25 ft
Warm-up with 2 climbing sets
Then complete 4-5 straight sets

WOD
15-12-9-6-3
Thruster (135,95)
Chest to Bar Pull-up

Level 3-115,75
Level 2- 95,55, Chin over Bar
Level 1- 75,35, Chin over Bar

Extra Work
With a Partner or Rest 1:1
75/60-50/40-25/20
Cals Assault bike

DISCUSSION 9 Comments

  1. Kyra Williams 06/21/2018 at 4:59 pm

    5:52 L3

  2. Jen Merinder 06/21/2018 at 1:37 pm

    Lunges: 155#
    WOD: 6:14 Rx

  3. Jason Barrow 06/21/2018 at 11:24 am

    Hah! That’s real good Mooch.
    I think I already pay for enough memberships that I don’t get my money’s worth out of though.

  4. Mooch 06/21/2018 at 1:43 am

    Gold’s gym is down the street Barrow. Not a workout completed there. You’d love it!!

  5. Jason Barrow 06/21/2018 at 12:28 am

    Lunges: DNF
    WOD: DNF

    Quit the WOD once Jill lapped me. Didn’t realize it at the time but that’s actually the 3rd thruster/pullup wod in a row that I quit in the middle of.

  6. Trevor 06/21/2018 at 12:11 am

    135 lunges

    13:09 Rx- Watch out Campbell, I’m coming for ya!

  7. Brian Campbell 06/20/2018 at 8:05 pm

    Wod: 4:40 Rx.

  8. Ben 06/20/2018 at 1:13 pm

    Lunge: 185
    WOD: 6:19 Rx

  9. Crowley 06/20/2018 at 12:56 pm

    skipped lunges and did strict press: 135×3
    wod: 8:38 rx