CFS Annual Bar Crawl THIS SATURDAY!

Sep 4th, 2018

Category: CrossFit

CFS Annual Bar Crawl THIS SATURDAY!

Mike

Attn: Open Gymers
The toaster will be off limits from 6-7pm on Tuesday and Thursday during the month of September for our Fundamentals program.

CFS Annual Bar Crawl!
Join us for another year of Bar Hopping around the streets of Boston! Another year of dancing, drinks, mingling with your gym buddies and an overall great time. You don’t wanna miss this, so save the date for Saturday, September 8th! Check out the itinerary below and hop in whenever you can! If you’re a newbie and/or don’t know a lot of members…..no worries by the end of the night you will 🙂

  • Boston Sail Loft 4:00-5:00
  • The Landing 5:15-6:45
  • Tia’s 7:00-8:00
  • The Point 8:15 – ????

The 2017 Bar Crawl!

This year we’re ending at The Point! There will be a section for us CFS peeps as well as some apps to fuel you after a long day’s journey! There will be NO COVER and NO LINE as long as you arrive before 9:30. If you can’t make it to the whole crawl and would like to come to the last stop you’re welcome to do so! We can’t wait to spend more time with you!

Warm-up
2 Rounds
:20 on/:10 off
Jump Rope
Push Ups
Russian Swings
Squat Hold

Mobility
Quad mash

Strength
E2MOM
Front Squat
1. [email protected] 70%
2. [email protected] 75%
3. [email protected] 80%
4. [email protected] 85%
5. 2 @ 90%
6. [email protected] 95%
7. [email protected]%
8. [email protected]%

WOD
Tabata Mix
20s work:10s rest
1. Kettlebell Swings
2. Double Unders
3. Push-ups
4. Assault Bike

1 Minute Rest and transition between exercises

Score=sum of your lowest number of reps for each modality

Extra Work
21:00 Clock.
Odd 1- 6 Renegade Row (increasing weight)
Even-Rest
Odd 2-Max Set Muscle Ups
Even-Rest

DISCUSSION 1 Comments

  1. Sean Flannery 09/04/2018 at 12:35 pm

    Strength: 210-275#
    WOD: 48 (9, 25, 9, 5)
    Extra: done up to 77# db’s and 15 ring rows each set