Southie On The Beach
Join us for a day of Volleyball, Cornhole, Kan Jam and More!! This will be The Re-Re Match from Last Year. We’ll make teams and rotate as the day goes on. Party starts at 10AM but feel free to stop in at anytime.
Date/Time: Sunday, 6/24 at 10AM
Location: Carson Beach, Southie!
Click HERE and RSVP to our FB Invite!
Warm Up
Partner Up!
10 min AMRAP
P1- 250m Row
P2- AMRAP Burpees
Strength
Thruster
3-3-3-3-3
WOD
3 Rounds
500m Row
15 Burpees
21 Kettlebell Swings (1.5,1)
Level 2 (1,0.75)
Level 1 (0.75,0.5)
Weekly Strength/Benchmark Schedule – Click Here
At Home WOD
Tabata Style
Air Squats
Rest 1 Min
Push Ups
Rest 1 Min
Sit Ups
Rest 1 Min
CFS Endurance Sunday – Southie Orange 10AM
Sprint Wod
4 x 400
Endurance Wod
8 Minutes per Station
21-15-9 Reps per Movement (unless noted)
90 Sec. Rest Between Rounds
Station A
Cals Bike 18-12-6 / 15-9-6
Ring or Box Dips
Lateral Box Step Overs (Each Leg)
Station B
Run (300m-200m-100m)
Staggered Leg KB Deadlift (Each Leg) (15-9-6)
Straight Leg Sit-ups
Station C
Cals Row 21-15-9 / 18-12-6
KB Goblet Lunges
Mountain Climbers (Each Leg)