Local 10K This Sunday!

Oct 15th, 2019

Category: CrossFit

Local 10K This Sunday!

Tricia

Upcoming Local 10K!
Looking for some extra fitness this weekend?! Join us for The 37th Annual Boston Firefighters Local 718 10K Memorial Road Race! This run is just up the street and has a great after party. An awesome way to kick off your Sunday Morning! Check out the details below!

The Boston Firefighters Local 718 10K Memorial Road Race was established to memorialize the brave members of the Boston Fire Department and Local 718 who courageously gave their lives while fulfilling their duty for the citizens of Boston.

Race day is a celebration of their lives, while raising money for the Boston Fire Department Relief Fund, funding scholarships and also providing a great running event enjoyed by generations and supported by local establishments. Rain or shine, runners and volunteers come from all around to join together in the names of fallen firefighters and to run a scenic 10K race around Dorchester Bay.

Following the race, be sure to join us for a post reception with live music, drinks, and food! Everyone is welcome and a great time is had by all.

Date/Time: Sunday 10/20 at 9AM
Location: Florian Hall, 55 Hallet St., Dorchester, MA US 02122
Cost: $40.00

For more information and to register CLICK HERE

Warm Up
2 Rounds
:30 on/no rest
-Burpees
-Toe Taps on Kettlebell
-Box Crunches
-Russian Swings

Then 2 Rounds
5 Windmills per side
10 Kneeling single arm press per side
10 Alternating weighted step ups
5 Arm Bar per side

Mobility
Calf Rolling and Stretching
Overhead Stretching

Strength
E2MOM12
3 – Position Snatch
High Hang| Above the Knee| Floor

WOD
10 Minute Ascending AMRAP
5 Kettlebell Swings 2|1.5
5 Burpee Box Jumps 24|20
10 Kettlebell Swings
10 Burpee Box Jumps
15 Kettlebell Swings
15 Burpee Box Jumps

Kettlebell Swings are meant to be HEAVY. This is a good opportunity to try the next KB up!

Level 2- 1.5|1
Level 1- 1|0.75
ADV – 88|62 lbs

Extra Work
AMRAP 10
20 GHD
2 Rope Climbs

ADV – 1 Legless & 1 with Legs each round