Kinda Like Jackie??

Jill
Jill

Bring a Friend Day is Back!
Next Saturday, January 17th is Bring a Friend Day during the 9:30 and 10:30am classes. The workout for the bring a friend day will be different than the regular class, but will still have many of the same components. You are welcome to bring whoever you want- significant other, brother/sister, parent, co-worker, roommate, or a buddy. They do not need to have any experience with CrossFit. We are going to cover all of the movements in detail and there will be multiple coaches on to help all of the newbies.

This is a perfect opportunity to bring in someone that has heard you blab about CrossFit and show them what it is all about. You will partner with your buddy, cheer them on, and help make their first experience a fun and positive one. There is no advance sign-up necessary. Just make sure they arrive a few minutes early to fill out some paperwork.

What: CFS Bring a Friend Day
When: Saturday, January 17 during the 9:30AM & 10:30AM classes
Who: You and your buddy! See you there!

Strength
Box Squat
3-3-3-3-3
-Between sets complete 10 weighted lunge steps, (5 each leg)

WOD
800m Run/1000m Row
50 Thrusters (75,55)
30 Toes to Bar

Level 2- (65,45)
Level 1- (55,35)

8 Comments

  • Kendra

    01/11/2015 @ 8:24 pm

    120
    12:18 L2

  • Andrea Cooke

    01/10/2015 @ 1:18 am

    jumped in to 7pm.. 7:08rx (with row)

  • Trevor Crean

    01/10/2015 @ 12:49 am

    Really liked this one!
    Squat: 175#
    Lunges: 35# DBs
    10:52 RX

  • amy

    01/09/2015 @ 6:27 pm

    Jill is a total babe!

  • lizowiz

    01/09/2015 @ 4:05 pm

    Box squat: 165
    Wod: 11:38 rx

  • Petra

    01/09/2015 @ 2:00 pm

    Box squat: 125#
    Lunges up to 40# DBs
    WOD: 10:12 rx. Most importantly, I finally got out and ran.

  • Brian M. Maser

    01/09/2015 @ 1:33 pm

    Box Squat: 225
    2P lunges
    WOD: 9:17 Rx

  • Frawls

    01/09/2015 @ 1:00 pm

    Box Squat 225×3. KB Lunges 2P. WOD: 7:59 Run, Front squat and GHD.

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