On August 3rd we are doing a CrossFit Southie 5k. Now many of you do 5k’s for fun all of the time. Thennn there are some of you who probably never have experienced running 3.1 miles as fast as possible. Seeing that it is going to be our last day before we start getting huge, we really want the toasties taking part in this. It will be down around castle island and it will be open to the whole gym. It will be fun and you will have incentive to push.
Plus, Brogan is putting Minimus training shoes on the feet of the top three MEN & top three WOMEN finisher’s. As many of you I am sure have noticed, there has been an endurance program on Tuesday nights at 6:30pm with Brogan as the main man. Check it out tonight if you can.
Congrats to TJ and Ryan Chip on their newborn son Thomas John Chippendale Jr. Born 7/19/13 at 11:13pm. 7lbs 14oz. Also, congrats to Mel Mott and Phil Dudley who each celebrated their weddings this past weekend.
Warm-up
1 minute of Double Unders
1 minute of Burpees
1 minute of Mountain Climbers
10 minutes of stretching- Hamstring and Glute Stretching
Strength
1. Deadlift
3-3-3-3
2. Strict press with chains
2-2-2-2
WOD
10 minute AMRAP
5 Goat 1
10 Push-ups
15 Squats
Rest 5 minutes
Row 1000m
Run 800m
or
200 Double Unders
For time (pick weakest)