Bring A Friend Day – Next Monday

Jan 10th, 2016

Category: CrossFit

Bring A Friend Day – Next Monday

Bring a Friend

Bring a Friend

Bring a Friend Day – Next Monday, January 18th (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? Now is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! Our next Bring a Friend Day will be next Monday, January 18th (MLK Day) during all classes.  In the past we have had endurance WODs on Bring a Friend Day.  On Monday, we will include a strength as well as WOD to give your friends the taste of an actual day at the box.  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.

Bring a Friend Day Referral Bonus

Bring your buddy to class and perhaps get a little bonus yourself! 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.

Hollow Rocks
20 Hollow Rocks

Skill
Pull ups/Bar Muscle-up

WOD
5 Rounds
In 3 Minutes complete
15 Wallballs
Then
1 Round of DT:
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Shoulder to Overhead
And in the remaining time:
Max Calories on the Rower
Rest 2 Minutes

Score=total calories

Level 3- (135,95)
Level 2- (115,75)
Level 1-  9-6-3 Reps, (95,45)

**You should be able to do the first several times

DISCUSSION 19 Comments

  1. liz crean 01/12/2016 at 2:11 pm

    3 bar mups
    Wod – 56 with 85#
    So many bruises

  2. Joel 01/12/2016 at 3:36 am

    WOD: 43 (20# ball to 9′, 95# barbell) Rowing and wallballs are the best!

  3. Andrea Cooke 01/12/2016 at 2:39 am

    WOD: 139rx

  4. jason barrow 01/12/2016 at 2:15 am

    WOD: 39 L3

  5. Trevor Crean 01/12/2016 at 1:49 am

    17 L3
    Only got on the rower twice. WOOF.

  6. lizowiz 01/12/2016 at 12:36 am

    55 cals @ 85#

  7. Daniela 01/12/2016 at 12:24 am

    97 RX

  8. Ben Brauer 01/11/2016 at 9:12 pm

    20 Hollow Rocks
    Skill: Bar MU with blue band
    WOD: 100 Rx

  9. Crowley 01/11/2016 at 5:50 pm

    wod: 49 rx – that was spicy!

  10. Jason 01/11/2016 at 3:13 pm

    Hatched out: week 11, BS: 335# 20# PR
    Too much time Hatching to do what looked like a gruesome WOD.
    HRC: Done

  11. Morgan 01/11/2016 at 3:04 pm

    Wod: 86rx. Thought id do DT unbroken, nope.

  12. Alec 01/11/2016 at 2:42 pm

    88Rx, but I had a counting issue like Quigs, did first 2 rounds 12-6-6, was going to make up the reps on the last 3 rounds, but couldn’t even remember to do that.

    That was a tough WOD!

  13. Eddy 01/11/2016 at 2:40 pm

    HRC – Done
    Skill – Bar MUPs were decent and haven’t done them in a long time
    WOD – 38 Rx…Got heavy pretty quick

  14. melstec 01/11/2016 at 2:13 pm

    WOD: 98 L3

  15. Brian M. Maser 01/11/2016 at 2:06 pm

    WOD: 107 Rx

  16. Frawls 01/11/2016 at 1:36 pm

    WOD: 27 L3 – I should have done the Quigley plan.

  17. Mike Quigley 01/11/2016 at 1:14 pm

    HRC – done
    Skill – done
    WOD – butchered
    53, but did 12-6-6 on rounds 2-4 for some reason. FYI – it’s a lot easier if you do it 12-6-6.

  18. Marc Piccuirro 01/11/2016 at 12:44 pm

    There were some heavy pullers in class today. I was not one of them.
    66 Rx