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, November 21st! 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.
Warm-up
15-12-9 Row for Cals
9-12-15 Russian Swings
Mobility
Hamstring & Glute Rolling
Strength
Romain Deadlift
3×10
Barbell Single Leg Deadlift
2×10 Each Side
WOD
Completed in any order in any fashion:
1500m Row
800m Sandbag Carry
75 Kettlebell Swings 1.5|1
Level 2 – 1|0.75
Level 1- 0.75|0.5, 1000m row, 400m run, 45 KBswings
Running sub- 500ft Hug Carry 140|90
Extra Work
30 Kipping HSPU
30 GHD Sit Ups
20 Strict HSPU
20 GHD Sit Ups
10 Strict Deficit (6/3)
10 GHD Sit Ups
Scaled – 20 – 15 – 10
Scaling for strict HSPU should be bands or Box Pike Push ups, only kip on Round 1
SWEAT
(6:30AM in Southie Green/4:45PM in Southie Orange)
90s Work: 30s Rest and Rotate
3 Rounds
1. Run (Air Runner for Bootcamp)
2. Double Unders
3. Bike
4. Burpees
5. Row
Rest 2 minutes