Free WOD Day This Thursday

Johnathan – Boy Got Ups!

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Thursday 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 this Thursday, August 29th! 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.
*This offer cannot be combined with any other discounts.

Warm Up
3 Rounds
:30 Bike Hard/:30 Bike Moderate
(build to 100% effort by last round)

1:00 Rest

3 Rounds
:30 Air Squat/:30 Bottom Hold
(ADV use Barbell)

1:00 Rest

3 Rounds
:30 Jump Rope/:30 Plank Hold

Pigeon Stretch

2 Rounds
50’ Monster walks
25’ Banded Side Steps (each direction)

800m Run
25/20 Calorie Bike
25 Front Squats (155,105)
125 Double Unders
25 Front squats
25/20 Calories Bike
800m Run

Level 3- 135|95
Level 2- 115|75, 20|15 Cals Bike, 65 Double Unders
Level 1- 95|45, 15|10 Cal Bike, 200 Singles
ADV – 185/125

Extra Work
3 Rounds
20/15 Calorie Ski
2 Rope Climbs

5:00 Rest

3 Rounds
20/15 Calorie Ski
2 Legless Rope Climbs (scale to regular or climb as high as you can before using legs)

ADV – Additional 5:00 rest and then repeat the first block