Immediate Cash Out – CFS

Apr 13th, 2016

Category: CrossFit

Immediate Cash Out – CFS

Jose

Jose

Bring a Friend Day – Marathon Monday (4/18) 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? Next Monday 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

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
Hang Power Clean
3-3-3-3-3
-Between sets complete 5 single arm kettlebell presses on each side

WOD
3 Rounds
1 Minute Max Double Unders
2 Minutes Max Calories on the Rower
1 Minute Max Toes to Bar
2 Minutes Rest

After the 3rd Round
1 Minute of Max Bicycle Abs
2 Minutes of Max Sit-ups
1 Minute Plank

Level 1- Single Unders

DISCUSSION 11 Comments

  1. KB 04/13/2016 at 9:39 pm

    HPC. 95
    Wod : didn’t keep count but I know it was 1 more then goose had
    Liked this 1

  2. Mike Quigley 04/13/2016 at 7:13 pm

    Hang Power Clean – 215×3
    WOD – 356, plus 3x400M runs instead of rows. situps instead of TTB. basically did a different workout.

  3. Arik Pogrebinsky 04/13/2016 at 4:51 pm

    HPC: 215
    WOD: 408

  4. Sean Flannery 04/13/2016 at 2:34 pm

    HPC: 253#/115kgX3
    WOD: 433

  5. Nick Alonso 04/13/2016 at 1:50 pm

    HPC: 185×3
    WOD: 279Rx Rower broke so I gave my self 22 calories per 2 minute interval. Dubs were not good

  6. Diana O'Neil 04/13/2016 at 1:28 pm

    HPC: 160×3
    WOD: 379 rx
    Cash out- skipped!

  7. Crowley 04/13/2016 at 1:20 pm

    hpc: up to 235×3
    wod: 400
    cash-out: done

  8. Frawls 04/13/2016 at 12:28 pm

    HPC: 165×3 175×2 – form getting better but still a long way to go
    WOD: 356 Assault bike and GHD
    Cash out: done but not fun