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, July 25th! 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.
*This offer cannot be combined with any other discounts.
3-Month Summer Special! ($150 Savings!)
Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week! You can register by clicking HERE
*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!
Warm-up
Every 90 Seconds Complete:
1. 15/12 Cal Row
2. 20/15 Push-ups
3. 12/10 Cal Bike
4. 100m Farmer’s Carry
5. 15/12 Cal Ski
Mobility
Calves & Forearms
WOD 1
8 Minute AMRAP
15/12 Calorie Row
8 Handstand Push-ups
Rest 3 Minutes
WOD 2
8 Minute AMRAP
12/10 Calorie Bike
20 Sit-ups
Rest 3 Minutes
WOD 3
8 Minute AMRAP
15/12 Calorie Ski
100m Farmers Carry (1.5,1)
-Farmers carry should be one that you can hustle with
Level 2- 12 Push-ups
Level 1- 8 push-ups, 10/8 bike,12/10 row ski
ADV – 100 FT Sandbag hug Carry (140/100) or heavier
Conditioning 4:45 in Southie Orange
Time Trial Thursday!
– Complete 1 Modality every 8 minutes. These should be true Sprints. Record your times
1. 1000m Ski
2. 1.5 Mile Bike (2400m)
3. 800m Run
4. 1000m Row