Holiday Party This Saturday!

Nov 28th, 2018

Category: CrossFit

Holiday Party This Saturday!

Joyce

Southie Holiday Happenings!
Save the dates for some upcoming Southie Social Fun to close out the year!

CFS Annual Holiday Party!
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, 12/1 8PM-???
Location: The Social Register
401 D Street, Boston
10th Annual Jingle Bell Run!!
Join us for another festive, fun and local 5K! The 10th Annual Jingle Bell Run is right around the corner and we would love to run it with all of you! This 5K benefits the South Boston Catholic Academy, which several CFS members have children enrolled in! The registration link can be found HERE. Check out all of the details below.
Date: Saturday, December 1st
Time:9:00 a.m. – 100 Meter Dash (9 years and under)
9:30 a.m. – ½ Mile Race (14 years and under)
10:00 a.m. – 5K Run
Cost: Youth Run $15.00/5K Run $30.00

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, 12/9 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. Our team currently has 42 runners which qualified us for a VIP Tent again with free beer and food!

2017 Slay Riders!

Warm-up
5 Minute AMRAP
20 Lateral Up/Overs*
10 Hang Muscle Clean
5 Front Squat with 2 second pause at the bottom
*Round 2 switch to 10 box jumps with step down

Strength
Every 2 Minutes for 14 Minutes
3 Front Squats (Start at 80%, build to 90%)

WOD
25 Hang Power Cleans (135,95)
50 Box Jumps
25 Hang Squat Cleans

Level 2- 115,75
Level 1- 95,45
ADV- 165,115 (30,24) inch box jumps

Coaches Note – Pick a weight where you can do the first 25 HPC in no more than 3 sets.

Extra Work
AMRAP 15
10 Prison Burpees*
1 Rope Climb
ADV – Wear a Vest
*3 push ups each time you go down for your burpee

DISCUSSION 8 Comments

  1. Ben 11/29/2018 at 2:19 pm

    Strength: subbed split jerk and overhead squat work
    WOD: 9:40 Adv.

  2. Ryan Gould 11/29/2018 at 3:20 am

    + 5 more lol

  3. Ryan Gould 11/29/2018 at 3:20 am

    EMOM: 1 PC + 3 FS – 145#

    WOD: 8:29 Rx (15/10 on the HPC – 5/5/5/5 on the HSC)

  4. Joel Carpenter 11/29/2018 at 2:15 am

    EMOM : 155-175
    WOD: 9:13 95#

  5. Coolidge 11/29/2018 at 12:55 am

    Push jerk instead: 235×3

    WOD: 6:20 rx

  6. Trevor 11/29/2018 at 12:06 am

    EMOM: Sq clean + 2 squats
    155-175

    WOD: 6:46 Rx

  7. Sean Flannery 11/28/2018 at 8:29 pm

    Strength: 225-260#
    WOD: 10:17 Adv
    Extra: 5 rds

  8. Crowley 11/28/2018 at 1:39 pm

    front squat: 205-255
    wod: 6:09 rx