Bring-A-Friend Day Next Week!

Dec 21st, 2018

Category: CrossFit

Bring-A-Friend Day Next Week!

Gwen – Handlin’ Business

Holiday Schedule Update
Saturday 12/22- We will be running a reduced schedule with classes in Southie Green only. All Levels Classes will be held at 8, 9, 10, 11 and 2pm. Mobility and Intro Class will run at Noon as scheduled. There will be no Oly class and no babysitting.
Sunday 12/23- All Levels classes at 9AM & 10AM only. No Endurance Class.
Monday 12/24 (Christmas Eve!)- All Levels Classes in Southie Green at 5:30AM, 6:30AM, 9AM, 11AM, & 12PM. No morning classes in Southie Orange; no bootcamp class. Box closes at 1pm.
Tuesday 12/25- Merry Christmas! The only day of the year CrossFit Southie is closed. Enjoy your time with family & friends.
Wednesday 12/26- All Levels Classes in Southie Green at 11AM, 12PM & 3PM. Open Gym 1-3PM.

Bring a Friend Day: Thursday, December 27th 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! 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!

Share your fitness….and core work!

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.

Warm-up
2 Rounds
1:00 Work/:20 Rest & Rotate
Bike
Pull to Stand or Rope Pull Ups
Pass Throughs in Bottom of Squat

Mobility
Overhead position

Skill
Squat Snatch
Rope Climbs

WOD
4 Rounds
20/15 Calorie Bike
3 Rope Climbs
9 Squat Snatches (135,95)
Rest 2 Minutes

Level 3- 115,75
Level 2- 95,55
Level 1- 75,35, Power Snatches

Extra Work
4 Rounds
400M Air Runner
Rest 1:1
Report Fastest and Slowest Time

DISCUSSION 1 Comments

  1. Ben 12/21/2018 at 1:09 pm

    22:50 Rx – bike, run, ski, row