Double Down

Gwen & Emily

City of Presidents 5K Run/Walk in Quincy, MA: Sunday September 30th
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 fifth 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.

Good Mornings*
Barbell Rollouts (½ Reps)

*if comfortable with good mornings, add some weight as you go.

Hamstring Rolling
Lat Rolling

3 Reps- 5 Second Negative During Eccentric Lowering
• 70%
• 75%
• 75%
• 80%
• 80%
• 85%
• 85%

Coaches Note – Hands should stay on the bar. If it’s too hard to keep good positioning, keep the weight lighter.

Snatch (135,95)
Wallballs x 2

Level 3- (115,75)
Level 2- (95,55)
Level 1 – (75,35)
ADV- (155,105) (30/20)

Coaches Note: These can be power snatches and they are meant to be on the heavier side.

Extra Work
Teams of 2
100 Cal Air Runner/100 Calorie Bike/100 Calorie Row. Both Partners work at the same time. Switch as desired. – If you Rowed yesterday, Ski today.