Bring a Friend Day Today – CFS

Apr 18th, 2016

Category: CrossFit

Bring a Friend Day Today – CFS

Bring a Friend - Crush the Workout Together!

Bring a Friend – Crush the Workout Together!

Bring a Friend Day – TODAY during 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? Today is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! 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. We can’t wait to meet your friends!

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.
*This offer cannot be combined with any other discounts.

Strength
1. Strict Press
3-3-3-3
2. Push-press
3-3-3-3

Partner WOD
6 Minutes of Rowing
5 Minutes of 100m Sandbag Carry (4,3)
4 Minutes of Kettlebell Swings (2,1.5)
3 Minutes of Sit-ups
2 Minutes of Air Squats
1 Minute of Synchronized Burpees

Level 2 1.5,1
Level 1 1, 0.75

DISCUSSION 7 Comments

  1. Sean Flannery 04/19/2016 at 11:43 am

    SP: 170# (77.5kg) x3
    PP: 237# (1.7.5kg) x3
    WOD: 337 Rx

  2. Chad Michael 04/19/2016 at 1:08 am

    Strict Press: 145
    Push Press: 205
    WOD: 337 with Tommy K
    – 6 min row
    – 5 min sandbag carry
    – 4 min KB swing
    – 3 min tandem T2B (one partner works while other hangs from bar)
    – 2 min partner wall ball (unbroken)
    – 1 min synch burpees

  3. Joel 04/19/2016 at 1:04 am

    Pre-class deadlift: 5×5 at 225
    Strick Press: 105×3
    Push Press: 125×3 – stayed light to try to work on not re-dipping.
    WOD: w/ Barrow – 478. Kept is close but lost to Thomas and Tyler by 6 reps

    • jason barrow 04/19/2016 at 1:13 am

      Press: 125×3
      Push Press: 175×3
      Thomas is putting together a little streak of 7PM throwdown victories.
      Shout outs to friend of Southie Bob McNamara, literally years in the making getting Jill’s now-husband to come to the 7PM.

      • Trevor Crean 04/19/2016 at 6:26 pm

        Wait! I missed a Bob appearance!?!

        • jason barrow 04/19/2016 at 7:38 pm

          Yeah, it was pretty good. Not as good as the time Thomas walked into the gym while Return of the Mack happened to be playing loudly, but what is.