Stadium Style – CFS

Bring a Friend Day – Monday, February 15th (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? Now is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! Our next Bring a Friend Day will be Monday, February 15th during all classes. In the past we have had endurance WODs on Bring a Friend Day. On Monday, we will include a strength as well as a WOD to give your friends the taste of an actual day at the box. 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.

Bring a Friend Day Referral Bonus
Bring your buddy to class and perhaps get a little bonus yourself! 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.

Strength
Front Squat
3-3-3-3-3

WOD
Teams of 4
3 Rounds
15 Wallballs
20 Sit-ups
15 Kettlebell Swings (2,1.5)
12/10 Cal Assault Bike

– This is a stadium style workout. Complete the assigned number of reps and take a knee when finished. When everyone takes a knee, the entire team may then rotate to the next station. This workout can be done in teams of 2 or 3, with empty stations.

Level 2- (1.5,1)
Level 1- 10-15-10-10/8

Conditioning Class: WOD
2 Rounds
Tabata Airdyne
Rest 1 minute
Tabata Double Unders
Rest 1 minute

Conditioning Class: Core
2 Rounds for quality
5 Strict Toes to Bar
4 Around the Worlds
3 Ball Ups
2 Skin the Cats
1 Dragon Flag