Bring a Friend Day this Saturday & Presidents Day Weekend Schedule

Feb 15th, 2018

Category: CrossFit

Bring a Friend Day this Saturday & Presidents Day Weekend Schedule

#TBT – 11/2015 – Liz Rope Climb Classic

Presidents Weekend Schedule
Saturday 2/17 – Bring a Friend Day!!!  No babysitting, No Oly.  All other classes will run as scheduled.
Sunday 2/18 – Normal Schedule
Monday 2/19 – Presidents Day – The morning and afternoon classes will be run as regularly scheduled. We will be running a reduced class schedule at night with All Levels classes in Southie Green only.

Sports Wellness on Saturday!
Dr. Miguel will be here this Saturday from 9AM-1PM. This is a great opportunity for a tune up before the Open begins! Click HERE to schedule your appointment.

Bring a Friend Day: Saturday, February 17th 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? Bring a Friend Day 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! Our next Bring a Friend Day will be next Saturday, February 17th during all classes. 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
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
Partner Up!
P1 – 250/200m Row or 200m Run- Rowing Basics Refresher Video
P2 – Plank Hold
Switch
P1 – 250/200m Row or 200m Run
P2 – Squat Hold (Stay active!)
Switch

Strength
Squat Clean
5-5-3-3-1-1-1
(70-75-80-85-90-95-100)

WOD
600m Run
40 Hang Power Cleans (135,95)
400m Run
30 Front Squats
200 Run
20 Shoulder to Overhead

Level 3 (115,75)
Level 2 (95,55)
Level 1 (75,35)
ADV (50, 35 Dumbbells)

*Row/Ski Sub- 750-500-250

DISCUSSION 6 Comments

  1. Jen Merinder 02/16/2018 at 4:56 pm

    Squat Clean: 145 – 195#, failed 205# once and ran out of time for a second attempt
    WOD: 9:22 ADV

  2. Ryan Gould 02/16/2018 at 2:04 pm

    SC: 195×1 failed 205 twice

    WOD: DNF @L3

    Got through 7 STOH before my wrist starting aching so I quit right there. (Got to the bar at 11:24)

  3. Kurt 02/16/2018 at 2:34 am

    Strength: 155-225 (failed 235)
    WOD: 15:38 Rx

  4. Trevor 02/16/2018 at 1:03 am

    Broke my no running rule to put 530 in their place.

    12:00 L3

    They may be htk but we’re faster. 🙂

  5. Crowley 02/15/2018 at 2:21 pm

    squat clean: 175-275 pr
    wod: 14:53 rx

  6. JT 02/15/2018 at 2:08 pm

    Strength: 145-205
    WOD: 13:00 L3 run all 3 rounds because it’s not icy and rowing is for the 7pm class, not 530HTK.