Bring-A-Friend Day This Thursday!


Bring-A-Friend Day!
Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. 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!

Primarily Indoors
2 Rounds
30s easy, 30s @ 90%
40s easy, 20s @ 100%
50s easy, 10s @ 110%

1x through
10 MB Step Ups
20 Single Leg V-ups
5 MB Front Squats
5 MB Push Press to Target
5 Wall balls
10 Box Jumps

Quad Rolling
Quad Stretch

Strict Toes to Bar

WOD – 30 Min Cap
15|10 Calorie Bike
10 Toes to Bar
15 Box Jumps
Then AMRAP Wall Ball

Continue until you reach X Number of Wallballs

Schwinn Bike = 22|15 Cals

RX= 100
Level 3= 80
Level 2= 60, 12|8 Cals
Level 1= 40, 10|6 Cals
ADV- 20|15 Cals, 15 Toes to bar, 27|24 Box

Time Cap = 30 Minutes

Extra Work
Odd – 30s Sandbag Hug Hold 140|90*
Even- 9 Deficit HSPUs

ADV – 200|150 Sandbag

*Scale the # of HSPUS or the deficit