Bring A Friend Day Next Thursday!

Sep 20th, 2018

Category: CrossFit

Bring A Friend Day Next Thursday!

#TBT – 2010 Beast of the East

Special promo -$2 sale on Atlas Bars. Atlas bars were created by CFS community member James Oliver with all natural ingredients.  Swing by the desk today and give one a try.

October Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

October is quickly approaching which means another session of CFS Bootcamp!!! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

InBody Scan Returns to CFS THIS Saturday
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, September 22! Appointments will be available from 10AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!
The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking here.

Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

Bring a Friend Day: Thursday 9/27th 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! 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!

john D and Jack sled push, bring a friend, partner wod

Fit Fam

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
2 Rounds
1:00 Work/:20 Rest & Rotate
1. Ski Erg/Assault Bike
2. Dumbbell Bear Crawl Push
3. Banded Step Ups
*On round 2, swap dumbbell bear crawl push for dumbbell lunge/curl/press. 1st round ski erg, second round bike

Accessory
3 Rounds
10 DB bent-over rows
10 Weighted Step-ups
10 Russain Twists with dumbbell

*You can switch up the weight for each exercise if needed.

WOD
Intervals
4 Rounds for Reps
1:00 Work:20s Rest & Rotate
-Single Arm snatches (50,35)
-Bike
-Ring Dips
-Box jump
-Ski Erg

Score=total Reps

Level 2- 40,25
Level 1 – 30,15, Push-ups
ADV – 70/50; 30/27

4:45 Conditioning
2 Rounds- Partner style
400m team sled push 3/2 plates
60/50 Calorie Bike
800m sprint- together

Rest 3 minutes