Free WOD Day Next Week!

Nov 14th, 2019

Category: CrossFit

Free WOD Day Next Week!

#TBT – 2013, Love or Leave ‘Em Competition @ CF Route 1

Schedule Reminder: There will be no babysitting this weekend. We apologize for the inconvenience! Joelle will be back next weekend.

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Next week will be your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening next Thursday, the 21st! 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!

Med Ball Fun With Friends

Member 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
10-8-6
-Front Squat w/ 2 Second Pause
-Bar Facing Burpee
-Single Leg Deadlift
-Superman Rocks

Strength
E2MOM14
Front Squat- 3 Pause Squats
2-second count bottom of the squat

WOD
At 0:00
21-15-9
Deadlifts 225|155
Burpee Lateral Jumps

At 8:00

15-12-9
Wallballs x2
Bar Facing Burpees

Level 3- (115,75)
Level 2- (95,55)
Level 1- (75,35)

Conditioning 4:45PM in Southie Orange
At 0:00 1000m Row For Time
At 6:00 2 Mike Bike for Time
At 12:00- 40 Burpee Box Jumps for time
At 18:00 1000m Row For Time
At 24:00 2 Mike Bike for Time
At 30:00- 30 Burpee Pull-ups for time