Resist the Urge to Stop

SEMPER FI FUND 
Please note: Due to the inclement weather, this has been POSTPONED until next Tuesday. See you then!

At the end of the 6pm class and the beginning of the 7pm class, we will be 10 push ups as a group to be filmed for the Semper Fi Fund.  Our very own Debb Kerr is heading the fund raising efforts and will donate $10 for each CFS member that participates.  If you would also like to make a donation please read below..

The organization is the Semper Fi Fund (SFF) and the partner organization is America’s Fund (AF). The challenge is the “give me 10” and people are filmed doing push-ups and donating $10.  Most of the participants have been veterans of Iraq and Afghanistan, so far, but others are starting to join in now too:        https://www.facebook.com/hashtag/giveme10
Here is the SFF regular FB page :        https://www.facebook.com/semperfifund
And here is the organization’s website:   semperfifund.org

Here’s more  background:
The organization gives immediate and lifelong assistance to injured post 9/11 veterans.  It starts bedside in Germany, and lasts forever.  We provide everything from cash to vehicle and home modifications, specialized equipment, tutoring for distressed children of vets,  salary replacement, etc.    After the bombings here in Boston the SFF sent mentors to meet the victims in the hospitals.  They figured that they know better than anyone else how if feels to be the victim of and IED explosion.  This is the only time that SFF has ever provided services to civilians.   For the Boston bombing victims SFF and AF have provided mentoring, cash grants, wheelchairs, a beach wheelchair, ride on mower, tutoring and more.  We even brought a bunch down to DC to enjoy the Marine Corps Marathon this fall, although none ran it this year.   Healing through sports is a huge push of the SFF.  Most of the injured guys were young and incredibly fit when injured, so it’s great that they don’t have to give this part of their lives up.   They compete in wounded warrior stuff all over the country.  And lastly, SFF is one of the only military charities that consistently gets an A+ rating from all of those charity watch websites.

Russian Weightlifting Classes

We have changed the Russian Weightlifting classes open to intermediate to advanced weightlifters with Nikita on Tuesday & Thursday to 1:00PM.  Saturday’s will remain at 9:30am.  We are also open to suggestions for other times, if  they work better for the majority.

There are also advanced weightlifting classes available for stronger, consistent weightlifters at 7:30-9 Monday, Tuesday, Wednesday & Thursday.  These classes require membership and requirements must be made before entering.  Please contact us if you are interested.

Non CrossFit Southie Members pay $25 per drop in, CFS members $20

For more info click here.

Strength
Back Squat
3-3-3-1-1-1

WOD
50 Thrusters for Time (135,95)
-Every Minute on the Minute complete 20 Double Unders

Level 3- 12 Double Unders
Level 2 – (115,80), 10 Double Unders
Level 1 – (95,50), 20 Singles

If you need to take a minute off you can. If you complete the double unders then rest, there is no penalty. If you take a full minute off without double unders there is a 5 burpee penalty for every round missed.

Conditioning Class: WOD
6 Rounds
In 2 minutes:
Run 200m
AMRAP Burpees
Rest 1 minute

Rest 5 minutes

EMOM 10
100m Sprint
5 Burpees
-Scale burpees as necessary

Conditioning Class: Core
Accumulate 2 minutes in L-Sit hold
Then Accumulate 2 minutes in plank hold