Free WOD Day Next Thursday!

May 23rd, 2019

Category: CrossFit

Free WOD Day Next Thursday!

#TBT – Burnt Toast in Full Effect

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Next week will be 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 next Thursday, May 30th! 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 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.
*This offer cannot be combined with any other discounts.

Memorial Day Schedule
Saturday – We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting
Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only

Warm Up
EMOM 8
1. 100m Sandbag Run
2. 10 Uneven Push Ups*
3. 10/8 Cal Bike
4. 7 Strict Toes to Bar

*Perform the uneven push up with one hand on the kettlebell and the other on the floor. Full range of motion – chest to deck. Do all 10 reps on one side, then switch sides during second round of EMOM.

Mobility
Shoulders
-Rolling thoracic Spine
-Banded Stretching

WOD
3 Rounds
300m Sandbag Run
15 Pull-ups
30 Push-ups
20/15 Calorie Bike
15 Toes to Bar
30 Sit-ups

Rest 2 Minutes

Level 2 – 10 &20 Reps; 15/10 Calorie Bike
Level 1 – 200m sandbag- 10 & 15 Reps; 12/8 Calorie Bike
ADV – 10 Bar Muscle Ups

Conditioning 4:45PM in Southie Orange
4 Rounds
In 3 Minutes complete
300m Sandbag Carry (4,3)
Then AMRAP
Calorie Row

Rest 1 Minute

In 3 Minutes complete
15/12 Calorie Bike
Then AMRAP
Ski Erg

Rest 1 Minute