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 next Thursday, April 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. 
IGN+ITE Integrated Group Nutrition & Interval Training Experience Ignite the fire within. Achieve results.
***Special Introductory Pricing: $200 for 8 Weeks!*** IGN+ITE is a comprehensive fitness experience combining movement, nutrition, and lifestyle to drive real, sustainable results. This program goes beyond the gym to help you navigate the other twenty-three hours of your day and form long-lasting, healthy habits. By pairing high-intensity interval training with nutrition guidance and accountability, IGN+ITE will transform your outlook on fitness and help you reach your individual goals.
This is an 8-week program that meets twice a week on Tuesdays & Thursdays at 5:30AM. Each 60-minute class will include nutrition education & guidance and a high-intensity interval workout.
The 45-minute workout uses bikes, rowers, dumbbells, kettlebells and simple bodyweight exercises to deliver a full-body workout. The interval-based workout will vary every day. This class is accessible for all levels; no prior fitness experience needed.
Beyond the workout, each class will offer nutrition and lifestyle guidance. We will cover topics such as eating for fat loss, optimizing post-workout recovery, easy meal planning and more. Baseline measurements and photos will be taken every two weeks to monitor progress. Coaches will offer support and advice based on your daily food logs to help you meet your individual goals.
Ignite the fire within; achieve real results!
Warm Up
Partner up!
Grab 1 barbell per team – Run 1 Loop together
Then 1:00 on/:15 rest & switch
P1- Bike
P2- Barbell Good Mornings – PVCs for friends & Newbs
P1- Bike
P2- Air Squats
Strength
EMOM10 2 Deadlifts @75% Work on positioning and a controlled negative
Partner WOD
3 Rounds
40/30 Calorie Bike
30 Thrusters (115,75)
200m Run Together
*partition bike and thrusters reps
Level 2- 95,55
Level 1 & Friends- 65,35
Conditioning WOD @ 445
At 0:00 1 Mile Run @ 90% Then immediately bike or ski at a recovery pace.
At 12:00 Rest
At 14:00 1200m Sprint @ 90% Then immediately bike or ski at a recovery pace.
At 23:00- Rest
At 25:00 800m Sprint @90% Then immediately bike or ski at a recovery pace.
32:00- Complete
The goal for today is to work on pacing at a close to maximum effort. 90% should be a strong effort that burns, but not to the point where you are rolling around on the floor once complete. You should be able to achieve your time and go immediately to the bike or ski erg and breath through recovery. Once the next interval starts you should be able to give it another true effort without being completely burnt from your first.