FREE WOD DAY & Barrett’s Haunted Mansion Tonight!

#TBT – Feb 2015 – First Responders Challenge

Saturday Schedule Update: No babysitting this weekend. We apologize for the inconvenience! Joelle will be back next weekend.

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!

Forging Elite Friendships

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.

Southie Halloween Social TONIGHT!
Get into the Halloween spirit with us and our next Southie social at Barrett’s Haunted Mansion! You can join us for the “Bite and Fright” which includes dinner at The Abington Ale House (Tax and tip included), and tickets to both attractions for one low price of $40.00. Tickets for this are only available at the Barrett’s Haunted Mansion ticket window or at The Abington Ale House. Ask your server. Coupons are not accepted for Bite and Fright. Tickets for just general admission are $30.00.

Date/Time: Thursday 10/24 – Dinner at 6PM and Haunted House at 7PM
Pricing: $40.00 for “Bite & Fright”/$30.00 for general admission only
Location: Barrett’s Haunted Mansion 1235 Bedford St., Abington, MA 02351

We will plan to meet there and if you’d like to carpool please comment below. IF you’d like to purchase general admission tickets, click HERE. For The “Bite and Fright” deal you can only purchase those onsite.

Halloween Costume Party!!!
Bring your A-Game with our upcoming Halloween Costume Party hosted by CFS Members Frank and Ronnie G! Details are below we hope to see you all there!!! If you plan to attend please RSVP to the following email [email protected]

2 min Partner Bike
:30 Rest/Transition
2 min Partner Ski Erg
:30 Rest/Transition
400m Partner Run together

World’s greatest stretch
Inchworms with push ups

Partner Medball Work
-chest toss
-Lateral tosses
-soccer throw with a bounce
– seated chest toss
-seated lateral toss

Without medballs:
15 partner leg throws followed by 10 partner ceiling stomps

Bring a Friend Day WOD
In 7 minutes complete:
70/55 Calories on the Bike
Single Arm Dumbbell Snatches (50/35)

-Partners switch off on the bike and snatches

Rest 2 Minutes

In 7 Minutes Complete
800m Run together As a Team
Thrusters (95,65)

-Switching off on thrusters

Rest 2 Minutes

In 7 Minutes Complete
70/55 Calories on the Ski Erg

-switching off on ski erg then working in tandem on the sit-ups

Score=total Reps

ADV – 70|50, 115|80, GHD’s

Conditioning 4:45PM in Southie Orange
In 30 Minutes
1.5 Mile Run (3 loops +800m)
5 Mile Bike
In the remaining time:
Max Distance on the Rower

Scale- 1 Mile Run/3.5m Bike
Weather sub- 3000m Row for Run and then AMRAP 10 Burpees/50 Double Unders. Encourage people to Run and don’t offer the sub unless they ask.