Run For A Cause – CFS

Sep 5th, 2017

Category: CrossFit

Run For A Cause – CFS

Dan

City of Presidents 5K Run/Walk in Quincy, MA: Sunday September 24th
In August of 2015, Gwen Zarnoch (a mainstay at CFS since 2011) and her family suffered an unimaginable loss. Their daughter, Emily, was killed in a tragic accident at the young age of 23. Emily was a school teacher in the Quincy Public School system. She was passionate about education and she loved running. She came to CFS with her mom for a while, and we were lucky to have her here.

The City of Quincy and the Quincy School department are dedicating their fourth annual road race, the City of Presidents 5K, to Emily again. This is very fitting as it combines her love of education and learning. Emily actually ran on the race route very frequently while out on her runs. It’s a flat, fast course that runs along the beach. There will be a cookout and lots of fun activities following the face at Adams Field following the race.

We’d love to see a large CrossFit Southie contingency at the race to support Gwen and her family and to honor Emily. Please click HERE to register, and post to comments if you plan to participate! We hope to see many of you there.

BirthFit Class is back on today and Thursday.
Mobility Class tonight at 7pm – come and get supple!

Warm-up
EMOM 9
1. 20 Lateral Up & Overs
2. 5 Single Arm Thrusters/side with Dumbbell or Kettlebell
3. 10 Weighted SL Glute Bridges each side

 

Strength
Front Squat
5-5-5-5

-Between sets complete 10 weighted step-ups with DBs or KBs

WOD
10 Minute AMRAP
8 Box Jumps (30,24)
8 Thrusters (115,75)

Level 2- (95,65)
Level 1 (75,45)

Ca$hout
Tabata Sit-ups
-During rest period complete a plank hold – This transition should be super fast to allow for max sit-ups and max plank time.

DISCUSSION 8 Comments

  1. Jason Barrow 09/06/2017 at 12:35 am

    Front Squat: 165×5
    WOD: 6+8 Rx

  2. Trevor 09/06/2017 at 12:32 am

    175
    5+8 Rx
    8 on the $out

    Tonight was diabolical for short and light folks but tomorrow more than makes up for it.

  3. Dan Palermo 09/06/2017 at 12:08 am

    185
    6 + 10 RX

  4. SEAN FLANNERY 09/05/2017 at 10:10 pm

    243
    8 Rx

  5. Brian Campbell 09/05/2017 at 9:28 pm

    Front Squats: 255
    Wod: 8+9 Rx

  6. Matt 09/05/2017 at 6:29 pm

    FS: 305#
    WOD:6+12 RX

  7. Kurt 09/05/2017 at 3:30 pm

    FS: 205#
    WOD: 5+9 Rx
    Cashout: 7

  8. JT 09/05/2017 at 12:13 pm

    FS: 235#
    WOD: 6+1 Rx
    Cashout tabata: 8