Boston Spartan Super Race – CFS

Jul 13th, 2017

Comments: 3
Category: CrossFit

Boston Spartan Super Race – CFS

#TBT to the Southie Squad at 2014 Regionals (and Chuck’s skinny arm)

Last Chance for Summer Special! Offer Ends 7/15!
Don’t miss an opportunity to save $100 on your first two months at CrossFit Southie! Current members – do you have a friend who you’ve been trying to get through the doors for a while? Now is the time! Commit to two months and get a 3x/week membership at the 2x/week rate! The last day to sign up for the promotion is THIS SATURDAY, June 15th. What are you waiting for?!
Click HERE for more details and to get signed up!

Spartan Super Registration
Ready to test your fitness with the ultimate racing experience?! CFS has a team registered for The Boston Spartan Super next month! Join us for 8 miles of fun and 24 obstacles to tackle together. The race location is The Carter & Stevens Farm in Barre, MA. The event takes place The weekend of August 5-6th. We’re aiming to have everyone register for The Sunday Morning heat time on August 6th! Be sure to register under Team “Crossfit Southie”. Receive 20% off of your entry fee by using code CFSOUTHIE17 at checkout! Our code is valid for both days and heat times that weekend if you can’t make the Sunday morning slot! Registration and full details can be found here.

Warm-up
With a partner
P1 – 1 min rowing
P2 – 1 minute of pass throughs
Switch
P1 – 1 min rowing
P2 – 1 minute of inchworms with 5/3 pushups each time
Switch
P1 – 1 minute or rowing
P2 – 1 min of paleo chair
Switch

Skill/Accessory
Dumbbell Work
3x Max effort Strict Press 50,35

Level 3- 40,25
Level 2- 35,20
Level 1- 30,15

Strength
Push-press
3-3-3-3

WOD
12 Minute AMRAP
250m Row
5 Squat Cleans (185,125)

Level 3- 155,105
Level 2 – (125,85)
Level 1 – (95,55)
ADV – (225,145)

DISCUSSION 3 Comments

  1. Sean Flannery 07/15/2017 at 9:52 pm

    DB Press: 13 reps
    PP: 231#
    3+170 m Adv

  2. Brian Campbell 07/13/2017 at 9:53 pm

    Wod: 5+200 Adv

  3. Mike Quigley 07/13/2017 at 12:17 pm

    50# dumbbell press – 9 reps
    185×3 push press
    4+ 250m+1 squat clean for the Wod RX.

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