Free WOD Day Next Week!

#TBT – 2013 CFNE Competitors Competition

Schedule Update
Southie Orange is closed this weekend for the Gymnastics Certification. All Levels classes will be held in Southie Green as normally scheduled. There will be no 930 & 1030 am on Saturday in Southie Orange and CTX at 10am on Sunday will be held in Southie Green instead.

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Next week will be your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening next Thursday, the 30th! All are welcome to drop-in for any class! 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 canโ€™t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun With Friends

Member 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 youโ€™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
5 min AMRAP
10 Lateral Up & Overs
10 Box Crunches
10 Russian Swings
10 Elevated Push Ups (Feet on box)

Chest Rolling
Calf Rolling

Kettlebell Work (Each side)
2 Rounds, switch out weight as needed.
-10 Kneeling Strict Press
-5 Windmills
-1 Turkish Get-up

20 Minute AMRAP
1 Rope Climb
10 Push-ups
10 Box Jump Overs
10 Kettlebell Swings 2|1.5

Level 2- 1.5|1
Level 1- 1|0.75
ADV- Short Rope, Strict Handstand Push-ups, Kettlebell Snatches (4 each side)