Bring A Friend Day Next Week!!

Nov 23rd, 2018

Category: CrossFit

Bring A Friend Day Next Week!!

Boomer

Turkey Day ScheduleGooble, Gooble, Gooble, Gooble……
Today Friday 11/23 – All Levels classes at 9AM, 10AM, 11AM, 12PM, Open Gym 1-3PM, 3PM, 4PM
Saturday 11/24 – One box only. No babysitting.  All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. No Oly, No Mobility, Intro at 12pm.

Bring a Friend Day: Thursday 11/29 during 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? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! 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. We can’t wait to meet your friends!

john D and Jack sled push, bring a friend, partner wod

Fit Fam

Bring a Friend Day 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
12-9-6
Medball Toe Taps x 2
Medball Ground to Overhead*
Medball Knee Tucks
Medball Thrusters
Medball Russian Twists x2

*These are not medball slams. Please keep your hands on the medball the entire time.

Mobility
Quad Rolling

Strength
Back Squat
3-3-3-3-3

WOD
21-18-15-12-9
Power Snatches (75,55)
Wallballs

Level 2- 65,45
Level 1- 55,35, 21-15-9

Coaches Note – Go Hard, Go Fast or Go Home!

Extra Work
100/80 Calorie Bike
EMOM 3 HSPU

ADV-Strict 3/2″ Deficit
RX- Strict Scale to something challenging but Unbroken most rounds

DISCUSSION 1 Comments

  1. Sean Flannery 11/23/2018 at 1:02 pm

    Strength: 295#
    WOD: 7:27 Rx
    Extra: 9:37 w/3 strict db oh press w/45’s