Farewell, Tamara!

Jun 28th, 2015

Category: CrossFit

Farewell, Tamara!

Greg

Greg

We are very sad to announce that today will be Tamara’s last day instructing Sunday Yoga. Tamara has been a member of our community since back in 2013, and started teaching Yoga here shortly after. She has been an active member of our community ever since: helping out at events, participating in classes, coming out to social gatherings, everything! She revived our Yoga program and deeply cares about helping athletes relax and recover after a long hard week of training.

When we first met Tamara, she was working hard on her Master’s Degree in Social Work. She graduated and has started a new career that she is very passionate about. Tamara will be moving on to focus on her career and training for the 2016 Boston Marathon. We are so sad to see her go but are very proud of her and wish her all the best!

Be sure to stop by for Sunday Yoga at 10am to say goodbye to Tamara and say “Namaste!” one last time.

Don’t forget about our newest class addition on Sundays: CrossFit Southie Endurance! This is a FREE class that does not count against your weekly class total. The group will meet with Sebastian by the door of Southie Green at 9am and kick things off from there. See you in the morning!
Are you interested in the CFS Endurance Program, but cannot make it to the scheduled class times? Join the CrossFit Southie Endurance Facebook Page to stay up to date with weekly programming that you can complete on your own. All you’ll need is a place to run and a stopwatch!

Weekly Strength Schedule
TuesdayFront Squat
WednesdayDeadlift
FridayClean & Jerk

Strength
Bench Press
3-3-3-3-3

-Between presses complete 5 bent-over rows on each arm

WOD
30s work:20s rest
Complete 4 intervals at each station then rotate. Everyone starts at a different station

1. Airdyne (calories)
2. Kettlebell Swings (2,1.5)
3. Push-ups
4. Sit-ups

Score= total reps/calories

-Go from one station to the next, you only get the 20s rest to transition.

At Home WOD:
3 Rounds
1 Min Max Bounding Lunges
1 Min Clapping Push Ups
1 Min Max Sit Ups
1 Min Max Jumping Squats
Rest 1 Minute

Scroll to Bottom Of Page for More “Travel WODs”

DISCUSSION 2 Comments

  1. Jule 06/28/2015 at 7:35 pm

    Did some other stuff.
    Backsquat: 5×5 @165#
    5 Rounds not explicitly for time, just do it: 10 GHD + 50 DU

  2. KB 06/28/2015 at 3:54 pm

    172 used a 26 kb.