We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after Showdown weekend (This weekend!!!!). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared THIS! Thurs 11/8. We thank you in advance for your cooperation!
Southie Holiday Happenings!
Save the dates for some upcoming Southie Social Fun to close out the year!
CFS Annual Holiday Party!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/1 8PM-???
Location: The Social Register
401 D Street, Boston
Yulefest 5K!
Don’t miss out on another epic Sunday Runday Funday!!! Team Southie Slay Riders are hitting the streets of Cambridge again to run the Yulefest 5K! A fun and festive race with a great after party. Grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team!
Date/Time: Sunday, 12/9 9:30AM
Location: Harvard Square
Registration: Click here for more info and to register. Make sure to select “Join a Team” and then type in “Southie Slay Riders”. *Registration includes a warm knit hat, free beer and food. If our team is in the top 30 for registration participants before November 25th get our own VIP tent!
Warm Up
EMOM 6
100m Sandbag Run
12 Sandbag Hug Squats
10 Burpee Lateral Jumps over Sandbag
Strength
Every 90s For 12 Minutes (8 sets)
2 Box Squats*
*all sets should be heavy and challenging.
WOD
14 Minute AMRAP
5 Front Squats (155,105)
8 Burpee Lateral Jumps
100m Sandbag Run
Level 3- 135,95
Level 2- 115,75
Level 1- 95,55
ADV- 185,125
Coaches note: The front squats are meant to be heavy. The goal for the first round should be under 2 minutes.
Extra Work
Tabata push jerk (95/65)
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch (95/65)
Conditioning Class – 6:30AM (Green) & 4:45pm (Orange)
Tabata Stations
:20 on/:10 off x 8
Rest 1 minute after each station
Row
Burpee
Bike
Double Unders
Ski Erg/Air Runner
Score = Sum of the lowest number of reps of each movement