Bring a Friend Day!! – No Babysitting, No Oly Today

Feb 17th, 2018

Category: CrossFit

Bring a Friend Day!! – No Babysitting, No Oly Today

Med Ball Fun

Presidents Weekend Schedule
Today 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 TODAY!
Dr. Miguel will be here today from 9AM-1PM. This is a great opportunity for a tune up before the Open begins! Click HERE to schedule your appointment.

It's always better working out with a buddy.

It’s always better working out with a buddy.

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? 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!

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!
1:00 on/:30 Rest
P1 – Row for Cals
P2 – Jump Rope
Switch
P1 – Row for Cals
P2 – Burpees
Switch

Partner WOD
200 Double unders
100 Calorie Row
100 Kettlebell Swings (1.5,1)
100 Burpees
100 Kettlbell Lunges (2 KBs in the front rack)

– During the 200 Double Unders, the opposite partner is holding the 2 kettlebells in the front rack. The remainder of the workout the partner rests while the other partner works.

Level 2-100 Double unders
Level 1- 200 Singles, Farmer’s Carry hold during double unders
ADV- OH lockout during Double unders and during lunges

Extra Work
With a partner
10-8-6-4-2 C& J 155/105 followed by Weighted GHDS 20-16-12-8-4 14/10lb
1:1 work:rest

Row Clinic (*8:30 – 9:30 in Southie Orange)

Warm-Up
12 minute row
Every 2 minutes on the minute alternating
– 12 kettlebell swings
– 12 kettlebell lunges

Mobility
hamstrings & glutes

WOD
250m
500m
750m
1000m
750m
500m
250m

90 second rest between intervals

*Extra Rowing Wod will be posted on tomorrow’s blog

DISCUSSION 3 Comments

  1. Joel Carpenter 02/17/2018 at 10:20 pm

    WOD: 21:27 with Matt. (Russians at 1.5, used 1 poods for the lunges)

  2. Jason Barrow 02/17/2018 at 4:50 pm

    WOD: 20:34 with Stacy (subbed out swings with wall balls and burpees with box jump overs)

    It was great getting to do a partner wod with Stace again. She’s been dealing with her back injury for a LONG time, still some movements she’s not doing (thus our subs). But just recently she’s gotten back into hitting metcons hard again with the movements she is doing. Awesome to see.

  3. Sean Flannery 02/17/2018 at 2:01 pm

    WOD: 21:39 Adv, solo w/half reps; rest 1:1
    Extra: 6.33, half reps