Running Social This Sunday & Last Day For Our Summer Special!

Jun 15th, 2018

Category: CrossFit

Running Social This Sunday & Last Day For Our Summer Special!

Chris

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:$38.00
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

3-Month Summer Special! ($150 Savings!)
Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week!

*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!


Warm-up
1 Minute Work/:15 Rest
-Burpees
-Pass Throughs
-Scap Push Ups
-Around the Worlds

Strength
EMOM12
High Hang
Mid- Hang
Floor
*Complete one lift every minute from each position. These should be squat snatches.

WOD
10 Minute AMRAP
5 Power Snatches
7 Front Squats (115,75)
9 Pull-ups

Level 2 – 95,55
Level 1 – 75,35
ADV- 135,95; sub 5/3 Bar Muscle Ups each round

Ca$hout– 1000m Ski or
Row or Extra Work

Extra Work
10 Rounds
250m Row
Rest 2 minutes

*Use the first few rounds as a warm up and then go all out. There is plenty of rest!

DISCUSSION 4 Comments

  1. Trevor 06/15/2018 at 6:38 pm

    General assault on the posterior chain.

    DL
    5×3 @ 325 across

    EMOM14
    1-7: 3 Hang Power Clean (155)
    8-14: 5 Power Clean (155)

    Rowing Extra Work
    8:26
    Fastest: 49.5s
    Slowest: 53.3s

  2. Ben 06/15/2018 at 2:34 pm

    Snatch: 135 – 165#
    WOD: 5+4 Adv.
    Cashout: 3:48

  3. Jen Merinder 06/15/2018 at 2:11 pm

    Snatch: 125#
    WOD: 6+12 Adv
    Cashout: 3:58

  4. Crowley 06/15/2018 at 1:27 pm

    snatch: 115-175
    wod: 6+5 rx
    cash-out: done