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.
Reebok Nan0-9 Try On!
Check out the new Nano 9s with us This Thursday the 27th! Reebok will be in the house with their latest and greatest Nano! Earn a free raffle entry just for trying on a pair! Reebok will issue one gift card for each class from 11-8PM. There will also be one grand prize of an Unlimited month at Crossfit Southie, courtesy of Reebok!
Warm Up
Outside Dynamic Warm Up Fun!
Come inside, go over biking technique. One time through:
P1- 10/8 Cal Bike
P2- Plank Hold
Switch
Bring a Friend Day WOD
100/80 Calorie Bike
100 Sit-ups while Partner holds a plank
100 Wallballs
100 Kettlebell Swings (1.5,1)
Run 200m with your partner after each exercise.
ADV (2,1.5) Swings while partner hangs from the pull-up bar, wallballs while partner holds a wall-sit
Level 2- 1, 0.75
Level 1- 0.75,0.5 70
Newbs – 100m runs; 80 reps and 80/60 on the bike
Conditioning 4:45PM in Southie Orange
Every 4 Minutes for 20 Minutes
500m Row
Rest 5 Minutes
Every 3 Minutes for 15 Minutes
0.6 Mile Bike
*Report fastest and slowest splits. It should start at a 90- 95% pace. Do not crush yourself on the first sprint!