#TBT -3,2,1 GO! Mid Summer 2016

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening TODAY! All are welcome to drop-in for any class! 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 you! Member’s please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun with Coach Dale!

Member 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.

Liams’ Cornhole Tournament to benefit MS

10th Annual Cornhole Tournament to benefit MS hosted by our very own Colm Kennedy
Location – Carson Place 180 Mt. Vernon Street, Dorchester, MA – next to Carson beach
Time – 12PM Saturday – June 1st

Warm Up
Parking lot Cone Agility
-side shuffles
-linear W sprint
-lateral W slide

For 20 Minutes
0-6 Minutes Row For Calories

At 6:00 Complete
KB Lunges (1.5/1)

• 200m Run together as a team after each Set

In any remaining time AMRAP Calories on the rower

Level 2 – (1,0.75)
Level 1 – (0.75,0.5)

ADV- (50 Push-ups-40 Ring Dips-30 Handstand Push-ups)/GHD Sit-ups/ Double KB front rack lunges

Conditioning 4:45PM in Southie Orange
For Time
70/60 Calorie Row
50/40 Calorie Bike
40 Burpees Over the Rower
40/30 Calorie Ski Erg

X Distance Run