Save the Date – CFS

Nov 17th, 2016

Category: CrossFit

Save the Date – CFS

Kevin Perfect Rowing Form

Perfect Rowing Form

Save the Date for Southie Holiday Fun!

Sunday, December 11th – Yulefest 5K
Harvard Square (Cambridge), 9:30AM
Join us for a Sunday Runday Funday! Team Southie Slay Riders (led by coach Daniela) are hitting the streets of Cambridge to run the Yulefest 5K! This is a fun and festive race with a great after party. So grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team! Registration includes a warm knit hat, free beer and food. .. PLUS if we register more than 35 people by December 4th, we get our own VIP tent!

Click HERE for more info and to register. Make sure to select “Join a Team” and then type in “Southie Slay Riders.” Post to comments if you plan to participate!

Saturday, December 17th – CrossFit Southie Holiday Party
Causeway Restaurant & Bar, 7pm – ?
Join us to ring in to celebrate the holiday season for another fantastic holiday season! Our own Dave Ferrando is owner of the Causeway Restaurant & Bar and is hooking us up with the entire upstairs to celebrate CrossFit Southie style! We’ll have some apps and LOTS of fun!

All are welcome, so please feel free to bring your significant other, friends, etc. Dress to impress! We’ll see you there!

Rowing Technique

Tabata Sit-ups

20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20 Pulls on the Rower

Score= total calories rowed

DISCUSSION 10 Comments

  1. Tom Kuchenreuther 11/18/2016 at 8:41 pm

    WOD: 8 rounds, 118cals (Strict Pullups)

  2. lizowiz 11/18/2016 at 4:08 pm

    WOD: 7+ 8 ADV (strict pull ups), 83 calories

  3. Shea 11/18/2016 at 2:59 pm

    159 cals, 9+9 (strict C2B)

  4. Joel 11/18/2016 at 2:34 am

    WOD: 8+23, 82 cals

  5. Charlie Steinberg 11/18/2016 at 1:12 am

    Just signed up for the 5K!

  6. Brian Campbell 11/17/2016 at 10:12 pm

    163 Cal, 9+3 (Strict Pull ups)

  7. KB 11/17/2016 at 8:13 pm

    6 rnds with 20 Cal’s per rnd I just wasn’t paying attention nor did I feel like moving fast. Last day of that shit/fooling around going downhill fast and barely getting in the door lately

  8. Jule 11/17/2016 at 6:58 pm

    7+13 / 122 Cals Rx

  9. biscoe 11/17/2016 at 5:39 pm

    142 cals / 7 rds

  10. Jason 11/17/2016 at 1:56 pm

    WOD: 9 full rounds w/8 rounds of rowing 131 cals on the rower.