Southie Holiday Happenings!
Save the dates for some upcoming Southie Social Fun to close out the year!
CFS Annual Holiday Party, THIS SATURDAY!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/2 8PM-???
Location: The Social Register
401 D Street, Boston
Yulefest 5K!
Don’t miss out on another epic Sunday Runday Funday!!! Team Southie Slay Riders are hitting the streets of Cambridge again to run the Yulefest 5K! A fun and festive race with a great after party. Grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team!
Date/Time: Sunday, 12/10 9:30AM
Location: Harvard Square
Registration: Click here for more info and to register. Make sure to select “Join a Team” and then type in “Southie Slay Riders”. *Registration includes a warm knit hat, free beer and food. If we register 35+ runners we get our own VIP tent!
UPDATE: We’re Up To 33 Runners. REGISTER BEFORE 12/1!
HERO WOD (40 min hard cap)
โJoeโ
10 Rounds
10 Thrusters 95,65
10 Bar facing burpees
10 Pull-ups
57 Double unders
Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, CrossFit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.
**Google for pic
Level 3 – 7 Pull-ups
Level 2- (75,55), 7 rounds, 25 Double Unders or 57 singles
Level 1- (65,35), 5 rounds, 80 singles
*Coaches Tip* โ This HERO WOD requires a lot of work capacity, scale as necessary to consistently keep moving.
Extra Work
Deadlift*
(10-8-6-4-2)
70-75-80-85-90%
*between sets complete a 50ft handstand walk.Scale to 25 ft or 5 Wall climbs to work towards the skill. Scale up with an obstacle course is you are great on your hands.
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