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!
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.
Warm Up
Partner Up!
Run 1 Loop w/ Medball (switch back & forth as desired)
Then, partner medball fun!
-Chest Passes
-Lateral Tosses
-Thruster Toss
-Overhead Throw
-Seated Tosses, etc.
Partner WOD
800m Run as a Team
10 Rounds
10/8 Calorie Bike
10 Wall Balls
(1 partner works, 1 partner rests. Alternating rounds)
800m as a Team
80 Kettlebell Swings 2|1.5
80 Med Ball Sit-ups
(Partition in any order between partners)
Level 2- 1.5|1
Level 1- 1|0.75
ADV – 30|20, KB Snatches