Bar Crawl Itinerary!

Aug 24th, 2018

Category: CrossFit

Bar Crawl Itinerary!

John Ready for Anything

CFS Annual Bar Crawl!
Join us for another year of Bar Hopping around the streets of Boston! Another year of dancing, drinks, mingling with your gym buddies and an overall great time. You don’t wanna miss this, so save the date for Saturday, September 8th! Check out the itinerary below and hop in whenever  you can! If you’re a newbie and/or don’t know a lot of members…..no worries by the end of the night you will 🙂

  • Boston Sail Loft 4:00-5:00
  • The Landing 5:15-6:45
  • Tia’s 7:00-8:00
  • The Point 8:15 – ????

Flash Back Friday To The 2017 Bar Crawl!

This year we’re ending at The Point! There will be a section for us CFS peeps as well as some apps to fuel you after a long day’s journey! There will be NO COVER and NO LINE as long as you arrive before 9:30. If you can’t make it to the whole crawl and would like to come to the last stop you’re welcome to do so! We can’t wait to spend more time with you!

Warm-up
:45 on/:15 off
1. Bike
2. Ski Erg
3. Medball Cleans
4. Medball Toe Taps
5. Medball V-Ups

Accessory
3 Sets
20 Russain twists with a plate (25,15)
10 Hip Extensions- with plate if able
-Hip extension sub- 10 Supermans

WOD
4 Rounds
1 Minute Work: 20s Rest and Rotate
1. Bike
2. Ski Erg
3. DB Hang Squat Clean Thrusters (55,35)
4. Double Unders
5. Toes to Bar

Level 2 (95,55), (45,25)
Level 1 (75,35); (35,15) 20 reps of everything.

Coaches Note:
where possible, work right up until the beep. Do your best to make quick rotations so you can get a full minute at each station. Lots of reps can be lost on the transitions.

Extra Work
if you didn’t squat yesterday, squat otherwise..
7 rounds of:
15 hip-back extensions
3 muscle-ups

ADV- Strict
Scale number of muscle up reps where necessary and/or count your attempts

DISCUSSION 2 Comments

  1. JT 08/25/2018 at 12:36 am

    Wod: Total 256 roughly 63/69/26/255/47
    Higher math at 0530 doesn’t always go well DBs 45#

  2. Sean Flannery 08/24/2018 at 8:01 pm

    WOD: 74/77/40/358/70
    Extra: up to 260#