Southie Holiday Happenings!
Save the dates for some upcoming Southie Social Fun to close out the year!
CFS Annual Holiday Party!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/2 8PM-???
Location: The Social Register
401 D Street, Boston
Yulefest 5K!
Don’t miss out on another epic Sunday Runday Funday!!! Team Southie Slay Riders are hitting the streets of Cambridge again to run the Yulefest 5K! A fun and festive race with a great after party. Grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team!
Date/Time: Sunday, 12/10 9:30AM
Location: Harvard Square
Registration: Click here for more info and to register. Make sure to select “Join a Team” and then type in “Southie Slay Riders”. *Registration includes a warm knit hat, free beer and food. If we register 35+ runners we get our own VIP tent!
UPDATE: We’re Up To 22 Runners. REGISTER BEFORE 12/1!
Warm-up
In 2 minutes
Run 200m
AMRAP Push Ups
Rest 1 minute
In 2 minutes
Run 200m
AMRAP Pull to Stand
Skill
Rope Climb
*remember to wear leg protection
WOD
4 Rounds
600m Run
3 Rope Climbs
30 Push-ups
15 Power Cleans (135,95)
Rest 2 Minutes
Level 2- (115,75), 1 rope climb or 2 – 10 ft climbs, 10 Cleans, 20 Push-ups
Level 1- (95,45), 10 Cleans, 15 Push-ups,
ADV- 15 Strict Handstand Push-ups
Coaches Tip – work one round in on the air runner where able to.
EXTRA WORK
Strength
For 18 Minutes
1. Deadlift 5 Reps @70-75%
2. 5/3 Muscle-ups or 2/1 peg-boards
3. Rest