City of Presidents 5K Run/Walk in Quincy, MA: Sunday September 29th
In August of 2015, Gwen & John Zarnoch (both longtime members of the CFS community) and their 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 6th annual road race, the City of Presidents 5K, to Emily. 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 & John 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
Dynamic Warm Up
Then, partner up – grab 1 PVC per team
P1- T-Spine Rolling
P2- Overhead Squat Therapy*
Switch
Strength
E2MOM14
3 Box Squat
WOD
10 Minute AMRAP
5 Overhead Squats (135,95)
7 Toes to Bar
9 Box Jumps
Level 3- 115|75
Level 2- 95|55
Level 1- 75|35
Extra Work
5 Rounds
Every 3:00
6/4 Muscle Ups
1:00 Sandbag Hug Hold
*Muscle Ups should not take more than 1:00
*Scale to Bar Muscle Ups or 15/10 Chest To Bar
Bootcamp 6:30AM in Southie Green/ 4:45 Conditioning Class in Southie Orange
4 Rounds
90s work:30s Rest and Rotate
1. Row for Calories
2. Burpees
3. Bike
4. Double Unders
Rest 90s
Set the clock for 1 minute work:30s rest for 4 intervals and then a 1 minute Rest, and then set it to repeat 4 times. Calories below are for each round