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!
1:00 Work/:30 sec to switch
P1- Row
P2- Burpees
Switch
P1- Row
P2- Plank Hold
Switch
Bring a Friend Day WOD
100/80 Calorie Row
100 Wallballs
100 Kettlebell Swings (1.5,1)
100 Sit-ups
1 Mile Run
Partition Cals, reps, and distance between partners
Level 2- (1,0.75)
Level 1- (0.75, 0.5)
Scale to 60 reps for those who need to turn down the volume
Coaches Note – reps are meant to be unbroken, cals are meant to be done quickly.
Conditioning 4:45PM in Southie Orange
Time Trials
At 0:00
2000m Row for Time
At 16:00
1 Mile Run for Time
After each trial hop on the bike or ski erg for recovery for 4-5 minutes. These should be true max efforts, so if you need more time after the row wait until 20 minutes on the clock to start.