Do you have a friend that has been wanting to give CrossFit a try? Just a friendly reminder Bring A Friend Day is this Saturday!
For signing up that day, friends will receive the Foundations course and a 1-Month Unlimited Membership for $100. As always, if your friend signs up you will receive 20% off your next monthly membership. Classes are at 9-10-11am.
If you have any questions be sure to email us at firstname.lastname@example.org. CrossFit is scalable to all fitness levels. Warm-up
Bear Crawl (down)
5 Inchworms w/ High Knees (back)
Butt Kickers (down) Skipping Arm Hugs (back) Skipping Arm Circles forward (down) Skipping Arm Circles backward (back) Partner WOD
Buy In: 250M Row (Each)
150 Thrusters 95/65
Buy Out: 500M Row (Each) *Partner must hold a bar off the ground (45/30) in either front rack or OH Snatch Position during Thrusters,Pull Ups, and HSPUP. *If bar is not off the ground during the other partner working, 5 burpees each is the penalty.
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!