The McCourt Foundation’s Waterfront Fitness Festival & Expo

Apr 30th, 2018

Category: CrossFit

The McCourt Foundation’s Waterfront Fitness Festival & Expo

Pat – Dad Strength

1-on-1 Movement & Mobility Screenings: Wednesday Nights!
Our daily activities – work, sport and life – cause each of us to move differently. In a world where we frequently sit for long periods of times and produce repetitive movements each day, we are often left with muscular imbalances and mobility limitations. These imbalances and limitations can lead to poor movement mechanics, muscular pain and possible injury.

The first step to correcting these imbalances or limitations is identifying them… and we are here to help! We are excited to be offering one-on-one movement and mobility screenings, free to all of our members. These screenings will not only help you identify any movement or mobility issues you may have, but also provide you with the tools you can use to help correct them.

Coach Matt Martinez will be conducting these one-on-one screenings on Wednesday evenings from 6-7pm. Matt has extensive knowledge on human movement with a BS in Rehabilitative Science and a Doctorate of Physical Therapy. He’s also a top-tier CrossFit athlete… so he understands! Matt also coaches a mobility class that is free and open to all members every Wednesday at 7pm. We highly recommend everyone attend this class whenever possible.

To schedule your 1-on-1 assessment, click here.

Trev cruising the streets of Cambridge for The Yulefest 5K

The McCourt Foundation’s 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
EMOM 9
1. Row 250/200m
2. 15 Heavy or High Wallballs
3. :45 Pull Up Hang (below bar)

Mobility
Traps
Shoulder Girdle

WOD
0:00-6:00
1000m row
Then Max Shoulder to Overhead (135,95)

Rest 6:00-8:00

8:00-12:00
50 Wallballs
Then Max Pull-ups

Rest 2:00- 15:00

At 15:00 For Time
1000m Row
15 Shoulder to Overhead (135,95)
50 Wallballs
25 Pull-ups

Level 2- (115,75), 40 Wallballs
Level 1- (95,55), 30 Wallballs, 15 Pull-ups
ADV- 185,125, (30,20) WB

Extra Work
10-8-6-4-2
Axel Bar Front Rack Lunges

Endurance WOD – 6:30AM (Green) or 4:45PM (Orange)
3 Rounds
In 8 Minutes Complete:
500m Row
0.8 Bike
400m Run
In the remaining time AMRAP Calories on the Ski Erg
2 Minutes Rest

L4 = > 30 Cals
L3 = > 20 Cals
L2 = > 10 Cals
L1 = Complete in 8 Mins

DISCUSSION 7 Comments

  1. Joel Carpenter 05/01/2018 at 11:57 am

    16 / 25 26:12 (1k ski, 95, 40 wallballs)

  2. Ryan Gould 05/01/2018 at 2:12 am

    15 STOH
    15 PU’s
    28:41 Rx

    Practice with the 30 lb ball was surprisingly a good idea

  3. Trevor 05/01/2018 at 12:25 am

    14 STOH
    56 pullups
    26:59 rx

    I’m a really balanced athlete..

  4. Coolidge 04/30/2018 at 5:54 pm

    32, 25, 25:36. Woof

  5. Crowley 04/30/2018 at 1:08 pm

    32, 32, 24:26 rx

  6. Kurt 04/30/2018 at 12:50 pm

    24 / 26 / 25:01 Rx

  7. Sean Flannery 04/30/2018 at 12:32 pm

    S2oh @185#: 13
    Max pu: 42
    10:38 adv w/20# mb
    Extra: done not for time with 2 2 pood fr rack kb with 100m farmers carry after each set