Another Bring a Friend Day! – CFS

Feb 4th, 2016

Category: CrossFit

Another Bring a Friend Day! – CFS

Ryan

Ryan

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
Back Squat
5-5-5-5-5

WOD
5 Rounds
250m Row
12 Box Jumps
10 Chest to Bar Pull-ups
Rest 1 Minute

Level 2- (95,65), (1.5,1)
Level 1- (75,45), (1, 0.75)

Conditioning Class: WOD
AMRAP 20
Row 200m
Rest 30 seconds
*Score = total distance

Conditioning Class: Core
2 Rounds
5 Shoot Throughs
Seated feet up & over parallette to the right – 10 reps
Seated feet up & over parallette to the left – 10 reps
Accumulate 1 minute L-Sit

DISCUSSION 12 Comments

  1. jason barrow 02/05/2016 at 2:08 am

    Squat: 235×5
    WOD: 15:11 Rx

  2. Trevor Crean 02/05/2016 at 1:47 am

    200#
    13:49 Rx

  3. Diana O'Neil 02/05/2016 at 1:27 am

    BS 220×5
    16:27rx

  4. KB 02/05/2016 at 12:31 am

    Worked on the squat Back squat and push jerk with Andrea .
    Usually stay away from the weightlifting but enjoyed it .long over due .
    Workout of thrusters and box jumps

  5. lizowiz 02/04/2016 at 11:58 pm

    Backsquat; 155×5
    Wod: 16:18 rx

  6. Tom Kuchenreuther 02/04/2016 at 11:46 pm

    BS: 265#
    WOD: 13:40RX

  7. Jule 02/04/2016 at 11:35 pm

    BS: 195#x5
    WOD: 13:40 w/ Chin over bar pullups

  8. Nick Alonso 02/04/2016 at 8:11 pm

    Strength: 205#
    WOD: 16:57 Rx

  9. Brian M. Maser 02/04/2016 at 2:43 pm

    Strength: 225#
    WOD: 15:25 Rx

  10. Jason 02/04/2016 at 2:18 pm

    Strength: 300 x5
    WOD: 16:08 Rx

  11. Frawls 02/04/2016 at 1:12 pm

    Strength: 255×5
    WOD: 15:58 8 Strict CTB/round

  12. Mike Quigley 02/04/2016 at 12:04 pm

    Strength – 275×5
    WOD – 14:00 RX