Bring a Friend Day! – CFS

Meg
Meg

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? Today 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.

Strength
Back Squat
3-3-3-3-3

Partner WOD
15 Minute AMRAP
5 Thrusters (115,75)
6 Burpees
7 Box Jumps

*One partner completes one full round of the workout while the other partner rests.

Level 2 (95,65)
Level 1 (75,45)

Conditioning Class: WOD
EMOM 20
Odd- 12/10 Calories Assault Bike
Even- 10 Burpees

Conditioning Class: Core
3 Rounds
10 Leg Lifts Up & Over Parallette (each way)
5 Shoot Throughs
Max Effort L-Sit Hold
-Rest as needed between rounds-

10 Comments

  • Ryan Gould

    06/10/2016 @ 1:25 pm

    BS: 215×3
    WOD: 14 + 3 L2 w/ Michelle

  • jason barrow

    06/10/2016 @ 1:05 am

    Will Haley vote up this post?

  • jason barrow

    06/10/2016 @ 1:03 am

    7PM had the vibe of an Open wod it was so loud with people yelling for each other tonight.

    Squat: 275×3
    WOD: 17+8 Rx w/ Trev

  • Trevor Crean

    06/10/2016 @ 12:31 am

    Sq: 245
    WOD: 17+8 with Barrow

  • Nick Alonso

    06/09/2016 @ 1:31 pm

    Congrats on the MUPs Kaitlyn. I did get the video.
    Congrats also to all the friends that came in this morning
    BS: 255#
    WOD: 14+12 Rx with Justin

  • Frawls

    06/09/2016 @ 12:37 pm

    Congrats on the MUs, Kaitlyn! You earned them.

    • Haley

      06/09/2016 @ 12:51 pm

      OMG! I can’t believe I missed this! I hope Nick (or someone else) was ready with the video camera. CONGRATS!!

    • Andrea Cooke

      06/10/2016 @ 1:20 am

      Just watched the video, so awesome!!

  • Mike Quigley

    06/09/2016 @ 11:39 am

    Squats – 235×3
    WOD – 18+2 with Brian
    Congrats Kaitlyn on your first (and second) MUP! Looked too easy!

  • Jason

    06/09/2016 @ 11:24 am

    Strength: 275# x3
    Partner WOD: 15+8 Rx with Shane

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