CFS Annual Bar Crawl TONIGHT!

Sep 8th, 2018

Category: CrossFit

CFS Annual Bar Crawl TONIGHT!

Squad Goals

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
In 5 minutes
400m Run
Then AMRAP
3 Inchworms w/ Push Up
6 Burpees

Mobility
Chest Opening

Skill
Ring Dip
Muscle-up

WOD
5 Rounds
In 5 Minutes Complete
400m Run
Then AMRAP
3 Power Cleans (155,105)
6 Ring Dips
Rest 2 Minutes

Level 3- (135,95)
Level 2- (115,75), 9 Push-ups
Level 1- (95,45), 6 push-ups
ADV- (185,125), 3/2 Muscle- ups

Coaches Note: If scaling with bands and unable to get in and out quickly, let’s focus on intensity and instead sub push ups today and shoot for more rounds.

Extra Work
12 Min AMRAP
100ft sled push
Work:rest =1:1 with a partner
Guys Plates -2,3,4,5,6,5,4,3,2
Ladies – 1,2,3,4,5,4,3,2

DISCUSSION 2 Comments

  1. Sean Flannery 09/08/2018 at 10:49 am

    WOD done Adv w/ring dips

  2. Sean Flannery 09/08/2018 at 10:34 am

    WOD: 212 (39,40,42,45,46)
    Extra: done pasta solo 2 to 6 back to 2 plates, rest 1:1