City Of Presidents 5K This Sunday – CFS

Sep 19th, 2017

Category: CrossFit

City Of Presidents 5K This Sunday – CFS

Kevin

City of Presidents 5K Run/Walk in Quincy, MA: Sunday September 24th
In August of 2015, Gwen Zarnoch (a mainstay at CFS since 2011) and her family suffered an unimaginable loss. Their daughter, Emily, was killed in a tragic accident at the young age of 23. Emily was a school teacher in the Quincy Public School system. She was passionate about education and she loved running. She came to CFS with her mom for a while, and we were lucky to have her here.

The City of Quincy and the Quincy School department are dedicating their fourth annual road race, the City of Presidents 5K, to Emily again. This is very fitting as it combines her love of education and learning. Emily actually ran on the race route very frequently while out on her runs. It’s a flat, fast course that runs along the beach. There will be a cookout and lots of fun activities following the face at Adams Field following the race.

We’d love to see a large CrossFit Southie contingency at the race to support Gwen and her family and to honor Emily. Please click HERE to register, and post to comments if you plan to participate! We hope to see many of you there.

If you would like to carpool post to comments to coordinate.

Warm-up
8 min AMRAP
50’ Lunge
5 Inchworms + 5 Push Ups at bottom of each one.
50’ Duck Walk

Mobility
Chest Rolling and Stretching

Strength
Every 2 minutes for 16 mins
3 Position Snatch
– High Hang
– Mid Hang
– Floor

Level 1- Power Snatch

WOD
2 Rounds
20 Power Snatches (95,65)
20 Front Rack Lunges
20 Ring Dips

Level 2- 75,50
Level 1- 55,35 Push-ups

DISCUSSION 5 Comments

  1. Joel Carpenter 09/20/2017 at 10:20 am

    EMOM: up to 80
    WOD: 8:40 65#,sit-ups

  2. Jason Barrow 09/20/2017 at 12:53 am

    EMOM: 95# across
    WOD: 10:36 Rx

  3. Trevor 09/20/2017 at 12:49 am

    115
    9:42 Rx

  4. Sean Flannery 09/19/2017 at 2:07 pm

    150
    7:37 Rx

  5. Dan Palermo 09/19/2017 at 12:17 pm

    155
    10:31 RX