Community 5K Registration!

May 10th, 2018

Category: CrossFit

Community 5K Registration!

Insane Mullanes

The McCourt Foundation’s Inaugural Waterfront Fitness Festival & Expo
Who is ready for a 5K run you won’t need a sweater for?! This one is right in our backyard and at a perfect time of year, you don’t want to miss it!
CFS will have a table set up with information about our gym and community to share with race participants! Be sure to swing by and hang out with us after the race! Full race details are below

Date/Time: Sunday, June 17th/The 5K starts at 10:15 and The Post Race Expo goes until 1:30
Location: The 5K starts on Drydock Ave and The After Party takes place at The Black Falcon Terminal featuring an exclusive Harpoon Beer Garden
Cost: Early bird registration $33.00 until 5/15 then $38.00 after that
For more information and to register click HERE

Your race fee will include

    • Entrance into the event Expo
    • 2 beer tickets to be redeemed at exclusive Harpoon Beer Garden in Expo (for guests 21+ only)
    • Food vendors
    • Corporate and local charity engagement opportunities
    • Live entertainment from Boston’s favorite country band: Dalton & the Sheriffs
    • Raising money for worthy causes in your backyard

Warm-up
400m Kettlebell Carry
*Every 100m, complete 10 Kettlebell Swings.
(Stop at 200m line, 400m line & 200m line to complete swings)

Abs
40-30-20-10
Sit-ups
Side Plank Raises (total)

WOD
40-30-20-10
Calorie Row
Kettlebell swings (1.5,1)
Box Jumps
200m KB carry after each round

Level 2- (1,0.75)
Level 1- (0.75, 0.5), 30-20-10

Endurance Class – 4:45pm (Southie Orange)
1 Minute Work: 30s Rest x 7
Row for Calories
Bike for Calories
x Distance Sprint

Rest 2 Minutes between modalities

 

DISCUSSION 4 Comments

  1. Ryan Gould 05/11/2018 at 1:17 am

    WOD: 23:59 Rx

    Vindication after that heavy barbell punishment last night

  2. Brian Campbell 05/10/2018 at 9:24 pm

    20:25 Rx

  3. Sean Flannery 05/10/2018 at 2:08 pm

    WOD: 28:50 Rx, w/kb step ups (24″) instead of box jumps
    Extra: 3 Box Squats every 90s for 7 sets: 225-265#

  4. Ben 05/10/2018 at 1:19 pm

    23:23 Rx