Southie Holiday Happenings! – CFS

Nov 1st, 2017

Category: CrossFit

Southie Holiday Happenings! – CFS

Morgan

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

 

2016 Slay Riders!

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!

 

Warm-up
EMOM 6
1. 20 Lateral Step Up & Overs on Box
2. 15 V-Ups
3. 10 Barbell Thrusters with 1 second pause in bottom and 1 second pause in overhead position

Accessory
2 Rounds
10 Bandy Side Steps each direction
20 Banded Glute Bridges

Strength
Front Squat
3-3-3-3-3

WOD
4 Rounds
15 Box Jump Overs
12 Toes to Bar
9 Squat Clean Thrusters (115,75)

Level 2- (95,65)
Level 1- (75.45)
ADV – (27”/24” box)

DISCUSSION 5 Comments

  1. Joel Carpenter 11/02/2017 at 12:17 pm

    Front Squat: 185×3, 195×1
    WOD: 13:10 95#

  2. Brian Campbell 11/02/2017 at 12:07 am

    295, 9:17 Adv

  3. Trevor 11/02/2017 at 12:04 am

    185

    8:50 Rx

  4. Crowley 11/01/2017 at 3:37 pm

    front squat: up to 235
    wod: 10:29 rx

  5. Sean Flannery 11/01/2017 at 2:17 pm

    FS: 225-260
    WOD: 12:45 Adv