Bring A Friend Day Next Monday! – CFS

Feb 17th, 2017

Category: CrossFit

Bring A Friend Day Next Monday! – CFS

6:00am Class

Schedule Monday 2/20 – Presidents Day – We will be running a reduced class schedule at night with classes All Levels classes in Southie Green only.  The morning and afternoon classes will be run as regularly scheduled.

Bring a Friend Day: Monday, February 20th 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 Monday, February 20th 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.

*President’s Day Schedule Update: We will be running a reduced night schedule on 2/20 for President’s Day. There will be no classes in Southie Orange. All Levels classes in Southie Green only at 4, 5, 6 & 7pm. The morning and mid-day schedule will remain the same.

Strength
Every Minute on the Minute
Minutes 1-5- 3 Squat Cleans
Minutes 6-10- 2 Squat Cleans

-Ascend in weight as able

WOD
10 Clean and Jerks @70%
100 Double Unders
8 Clean and Jerks
80 Double Unders
6 Clean and Jerks
60 Double Unders
4 Clean and Jerks
40 Double Unders
2 Clean and Jerks
20 Double Unders

Level 2- 1/2 Double Unders
Level 1- Singles x2

Coaches Tip – Base the weight on 70% of your 1 RM. The weight should be pretty challenging. Choose a weight that will force you into single reps but not too much time between reps.

DISCUSSION 11 Comments

  1. Trevor 02/17/2017 at 10:19 pm

    EMOM: 175×3, 205×2
    WOD: 9:58 @140

  2. Michael Byrnes 02/17/2017 at 5:34 pm

    EMOM: up to 245#
    WOD: 8:48 @ 185
    5 MUPs after class so I (hopefully) don’t 100% suck during Opens

  3. Kippy 02/17/2017 at 4:24 pm

    Strength: up to 165#
    WOD: 10:03 at 125#

  4. Brian Maser 02/17/2017 at 3:01 pm

    EMOM: triples 195-205; doubles 205-225
    WOD: 10:06 (165#)

  5. biscoe 02/17/2017 at 2:16 pm

    emom: triples x245, doubles x250
    wod: 13:56 @ 200

  6. Brendan Caslin 02/17/2017 at 1:44 pm

    Strength: triples at 225, doubles from 235-275
    WOD: 8:59 @ 195

  7. Ben Brauer 02/17/2017 at 1:18 pm

    EMOM: up to 265
    WOD: 10:25 @ 185#

  8. BrianC 02/17/2017 at 12:59 pm

    1.) Up to 255×2
    2.) 9:[email protected]

  9. SEAN FLANNERY 02/17/2017 at 12:47 pm

    EMOM: 155-205
    WOD: 9:25 @ 185

  10. Marc 02/17/2017 at 12:36 pm

    Strength: up to 265
    WOD: 14:18 @195 (70%)
    Cashout: wall balls 30,20

  11. JT 02/17/2017 at 12:35 pm

    EMOM: 185#
    WOD: 11:15 @135#