Bring a Friend ALL classes on Monday 1/18

Jan 15th, 2016

Category: CrossFit

Bring a Friend ALL classes on Monday 1/18

Allison

Allison

Bring a Friend Day – Next Monday, January 18th (All Classes)
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Now is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! Our next Bring a Friend Day will be next Monday, January 18th (MLK Day) during all classes.  In the past we have had endurance WODs on Bring a Friend Day.  On Monday, we will include a strength as well as WOD to give your friends the taste of an actual day at the box.  You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! 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.

Bring a Friend Day Referral Bonus

Bring your buddy to class and perhaps get a little bonus yourself! 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.

Strength
Overhead Squat
3-3-3-3-3

WOD
Teams of 3 – Stadium Style
4 Rounds
10 Power Snatches (95,65)
10/8 Cals Assault Bike
10 Toes to Bar

Once you complete your set, take a knee. Once the team all has taken a knee the team rotates to the next station.

Level 2- 75,55
Level 1- 65,35

DISCUSSION 10 Comments

  1. Eddy 01/16/2016 at 12:22 am

    OHS: 205×3, 225×2 (came a bit forward at the top of my last rep and couldn’t hold on)
    WOD: 10:38 Rx with Pete and Eric

  2. Chad Michael 01/15/2016 at 11:20 pm

    Strength: 235#

    WOD: with Kristin and Kathleen 9:25 Rx

  3. Morgan 01/15/2016 at 4:29 pm

    OHS – 145 – ran out of time to go up anymore
    wod: 8:13 with matt & ryan (2 people doing GHDs)

  4. Crowley 01/15/2016 at 3:46 pm

    ohs: 205#
    wod: 9:31 rx w/ Ben, Brenton, and Dan

  5. Kurt Brumme 01/15/2016 at 3:37 pm

    OHS – 45#; shoulder still out of commission
    WOD: 11:41 Rx for 5 rounds. When TinaMo is your partner and says “do another round,” is there really a choice?

  6. Brian M. Maser 01/15/2016 at 2:36 pm

    OHS: 215×3; 530 AM hit the weight buffet this morning
    WOD: Partnered w/ Mullins and David ‘The Machine’ Lovely – 9:58 Rx

  7. Ben Brauer 01/15/2016 at 1:58 pm

    OHS: 195×3
    Partner WOD with Crowley, Brenton and Dan: 9:31 Rx – that one was sneakily rough by the end

  8. Mike Quigley 01/15/2016 at 1:21 pm

    205#x3 on the OHS. Really liked this WOD – something different.

  9. Frawls 01/15/2016 at 1:11 pm

    Conditioning WOD with Bootay: 10 Rounds – 5 Front Rack Lunges (each leg) w/ axle bar (95/65) 10 Burpees 15 Cal on rower 30 Dubs.
    32:36
    Post-WOD: 3 Rounds 20 hollow rock 20 KB russian twist 20 GHD – it all felt terrible

  10. Jason 01/15/2016 at 1:04 pm

    Strength: 205# x3 failed 215
    WOD: With Quiggy and Shaney Mac 10:34 Rx
    Good energy this morning with the 530 crew