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