Spring Classic 5K!

Apr 11th, 2014

Category: CrossFit

Spring Classic 5K!

josh kbs

Spring Classic 5K- Registration Still Open! 
Calling all CrossFit Southie runners… and beer drinkers! Have you signed up for the Spring Classic 5K yet? What are you waiting for?! We have put together a CrossFit Southie Team to run the race, and want you to join us! We will have our own post race tent with all the free beer we can drink! This is a great opportunity to test your fitness outside of the box, as well as meet and mingle with your fellow members.

When: 9:30 AM, Sunday, April 27th
Where: 350 Massachusetts Ave, Cambridge 02139
Cost: $34 with promo code
Registration: Make sure to join team “CrossFit Southie” and use promo code “crossfitsouthie” when signing up to get a $5 discount. Register Here.

Skill
Muscle-up
Click here to view MUP progression video by Jason Khalipa

Strength
Front Squat
3-3-3-1-1-1

WOD
12 Minute AMRAP
20 Double Unders
12 Pistols (alternating)
2 Muscle-ups

Level 2- 10 Double Unders, 10 Ring Dips
Level 1- 40 Singles, 10 Ring Dips

DISCUSSION 7 Comments

  1. Al 04/12/2014 at 2:08 am

    245# 7 + 10 FIRST WOD with MUPS !so much fun !

  2. alden 04/11/2014 at 2:11 pm

    235 on the front squat
    wod 11+31 rx
    was feelin the flow this am.

  3. Crowley 04/11/2014 at 1:32 pm

    front squat: up to 265
    metcon: 9+33rx
    questionable playlist from Dedonno this morning, I don’t think I heard Soulja Boy once

  4. Mike Quigley 04/11/2014 at 12:06 pm

    235# FS,
    4+20 with 1 MUP per round.
    really happy to get a few muscle ups this morning.
    post WOD brostrength session with Ferrando.
    Can’t make the 5k, I’ll be out of town, but good luck to everyone from CFS running.

  5. Jason 04/11/2014 at 11:23 am

    255# (10# PR) on the front squizzy
    9+23 (ring dips) nice to spend some time working on muscle ups, can’t wait to see more results
    530HTK

  6. Kristin 04/11/2014 at 12:16 am

    Let’s go Southie peeps sign up. If Kara and Petra convinced me to run less than a week after running the marathon, you can do it too! Think of it as a leisurely jog to the beer tent.