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!
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