Bring a Friend Day THIS Saturday


This Saturday is our first ever Bring a Friend Day. The workout for the bring a friend day will be different than the regular class, but will still have many of the same components. You are welcome to bring whoever you want- significant other, brother/sister, parent, co-worker, roommate, or a buddy. They do not need to have any experience with CrossFit. We are going to cover all of the movements in detail and there will be multiple coaches on to help all of the newbies. The workout is a partner workout and is as follows:

Row 2000m (suggested-switching every 250m)
80 Thrusters (95,65)
80 Burpees
Row 1000m (suggested-switching every 250m)

-Partition the reps as necessary. Only one partner works at a time.

This is a perfect opportunity to bring in someone that has heard you blab about CrossFit and show them what it is all about. You will partner with your buddy, cheer them on, and help make their first experience a fun and positive one. There is no advance sign-up necessary. Just make sure they arrive a few minutes early to fill out some paperwork.

Ball Up
Handstand Push Up

10 Rounds
30 Double Unders
5 Handstand push ups
7 Toes to Bar

Level 3 – 3 HSPU, 20 Double Unders
Level 2 – Hand Release Pushups 7 rounds, 15 Double Unders
Level 1 – Hand Release pushups, 7 Rounds, Singles


  • Kendra

    03/06/2014 @ 1:17 am

    21:14 ab mat
    Dubs went horribly awry.

  • EmPorter

    03/06/2014 @ 1:10 am

    16:57 Rx. Still not great at dubs. My goal was to link every t2b and not drop off the bar – success!

  • Petra

    03/05/2014 @ 7:40 pm

    15:22 (or 13:22? Not sure any more) rx

  • Tamara Wyzanski

    03/05/2014 @ 7:34 pm

    Can we do bring a friend to yoga this Sunday if they do a waiver before? – Tamara

    • amy

      03/05/2014 @ 10:48 pm

      yes, why not!

  • Kelly

    03/05/2014 @ 3:03 pm

    11:21 Rx
    no abs. I have 5:30 cashout envy.

  • Ben Goodkind

    03/05/2014 @ 3:00 pm

    WOD: 11:58 Rx
    Big ups to Quigley for doing the HSPUs Rx, and big ups to Rob (aka Mr. CrossFit) for the defecit banded HSPUs. He’ll be crushing me and Quigley in no time.

  • Crowley

    03/05/2014 @ 2:58 pm

    13:45rx, then had an after-party with a lacrosse ball

  • Rob Hassell

    03/05/2014 @ 2:17 pm

    26:12 w/ banded HSPU (red). biggest goat on full display today. thanks for cheering me on 530HTK – wouldnt have finished otherwise.
    Quigs – nice work on cranking it out Rx

  • alden

    03/05/2014 @ 2:10 pm

    Wod: 12:01rx then, like Quigley, I did some GHD’s….because abs

  • Kara

    03/05/2014 @ 1:59 pm

    21 min for wod w/ 1 abmat. HSPU got slow as I started to see stars towards the end.

  • Arik Pogrebinsky

    03/05/2014 @ 1:03 pm

    15:08 Rx – first 5 rounds were EMOM. Then HSPU got worse.

  • Mike Quigley

    03/05/2014 @ 12:45 pm

    19:45 RX. Was glad to get through this one RX. HSPU felt pretty good, but I took them slow and broke them into 2-2-1 for the most part, even early, to make sure they didn’t disappear on me.
    Repeated yesterday’s situp/plank hold cash out. Because abs.

    • alden

      03/05/2014 @ 2:09 pm

      Summer time is coming. gotta keep it tight!

  • Kelly

    03/05/2014 @ 2:18 am

    Fun! Is there a specific time you can bring a friend or does it apply all day

    • JBo

      03/05/2014 @ 3:10 pm

      Hey Kelly. I seem to recall it being posted a couple days back that they would be doing this at the 9:30, 10:30 and 2:00 classes.

      • amy

        03/05/2014 @ 10:49 pm

        yes that is correct!

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