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

19 Comments

  • liz crean

    01/12/2016 @ 2:11 pm

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

  • Joel

    01/12/2016 @ 3:36 am

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

  • Andrea Cooke

    01/12/2016 @ 2:39 am

    WOD: 139rx

  • jason barrow

    01/12/2016 @ 2:15 am

    WOD: 39 L3

  • Trevor Crean

    01/12/2016 @ 1:49 am

    17 L3
    Only got on the rower twice. WOOF.

  • lizowiz

    01/12/2016 @ 12:36 am

    55 cals @ 85#

  • Daniela

    01/12/2016 @ 12:24 am

    97 RX

  • Ben Brauer

    01/11/2016 @ 9:12 pm

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

  • Crowley

    01/11/2016 @ 5:50 pm

    wod: 49 rx – that was spicy!

  • Jason

    01/11/2016 @ 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

    • Mike Quigley

      01/11/2016 @ 5:45 pm

      great PR Jason. you had more in the tank too.

  • Morgan

    01/11/2016 @ 3:04 pm

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

  • Alec

    01/11/2016 @ 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!

  • Eddy

    01/11/2016 @ 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

  • melstec

    01/11/2016 @ 2:13 pm

    WOD: 98 L3

  • Brian M. Maser

    01/11/2016 @ 2:06 pm

    WOD: 107 Rx

  • Frawls

    01/11/2016 @ 1:36 pm

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

  • Mike Quigley

    01/11/2016 @ 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.

  • Marc Piccuirro

    01/11/2016 @ 12:44 pm

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

Comments are closed.

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