Gymnastically & Bring A Friend Day This Thursday!

Jun 18th, 2018

Category: CrossFit

Gymnastically & Bring A Friend Day This Thursday!

Boomer

Bring a Friend Day: This Thursday 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!

Grab your squad for a great day of fitness!

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
Partner Up
P1- 12/10 Cal Row
P2- Bandy Rows
P1- 12/10 Cal Row
P2- Hollow Hold Lat Pull Down With Straight arms
P1- 12/10 Cal Row
P2- Hip Turnovers

Strength (not for time)
10-8-6-4-2
Deadlift (65-70-75-80-85%)
Strict Pull-up*

*Sub Challenging Ring Rows for Pull-ups if a light band isn’t enough. Add weight to the pull where able.

WOD
50/40 Calorie Row
5 Muscle-ups
40/30 Calorie Row
4 Muscle-ups
30/20 Calorie Row
3 Muscle-ups
20/10 Calorie Row
2 Muscle-ups
10/5 Calorie Row
1 Muscle-up

Level 3- 3-2-1-1-1 Muscle-ups
Level 2- 15-12-9-6-3 Ring Dips
Level 1- 15-12-9-6-3 Bench Dips or Pull-ups/ -10 cals on the rower
ADV – Muscle-up Reps x2

In larger classes…
bike sub = -5 cals, do 5 cals twice at the end for ladies.
ski sub = same cals
Run sub = 1 loop, 400, 300, 200, 100

4:45 Conditioning Class
Tabata Row
Rest 2 Minutes

Tabata Jump Rope/Double Unders
Rest 2 Minutes

Tabata Bike
Rest 2 Minutes

Tabata Ski Erg
Rest 2 Minutes

Tabata Shuttle Runs*
then
Jog back inside

*BCBS Parking lot lines for shuttle sprints. First line to last line. Down and back= 1

Extra Work
If possible complete before strength, if not feel free to rework to lower percentages.

SnatchPreferably Squat
Every 30s for 20 Minutes
First 5 minutes – 65-80%
2nd 5 minutes – 80-85%
3rd 5 minutes – 85-95%
4th 5 minutes – 80-85%

DISCUSSION 8 Comments

  1. Joel Carpenter 06/19/2018 at 5:48 pm

    Strength: 135,135,185, 225, 275 w/ strict pull-ups
    WOD: 18:05 WOOF (40,30,20,10,5 cals on the ski erg, w/ MUP attempts) Was feeling great on the MUPs in the warm up and they totally ditched me in the wod. Probably dumb to ski in the end.

  2. Ryan Gould 06/19/2018 at 12:55 am

    DL: 295×4 -ran out of time and didn’t get to set of 2’s

    WOD: 14:09 (run-bike-run-bike-run/BMups)

    The weirdo rep scheme caused me to do an extra MuP on rd 3…oops. Also the bike was an interesting choice

  3. Jason Barrow 06/19/2018 at 12:50 am

    I didn’t have to take preworkout before tonight’s class, reading Campbell swearing in the comments jacked me up more than any stimulant could.

    Deadlift: DNF
    WOD: 8:26 Rx (RUNNING)

    Hey Jill, got a sec?

  4. Trevor 06/19/2018 at 12:40 am

    305×4
    33lb weighted pull ups
    Not enough time to hit the round of 2s

    19:41 Rx rowing.

    Had a little too much fun on the strength and tired myself out before what ended up being a brutal workout

  5. Brian Campbell 06/18/2018 at 9:33 pm

    Extra: 155, 180, 190, 180… 40 heavyish squat snatches all on the :30s fuck yeah! Only 1 miss.

    Strength: 405×4… jumped to 455×2 but couldn’t get it.

    Wod: 13:21 Adv… Ran out of energy after the first round and died on the rows after that. Shoulda had a Fuel for Fire beforehand lol.

  6. Kurt 06/18/2018 at 5:16 pm

    Strength: 215-275#
    WOD: 15:13 L3

  7. Ben 06/18/2018 at 3:40 pm

    Strength: up to 385# and pull-ups w/ 26# kb
    WOD: 19:26 (8-6-4-2-1 on MU)

  8. Crowley 06/18/2018 at 12:34 pm

    strength: deads up to 325#, strict pull ups
    wod: 9:40 rx (run)