Water Shut Off
There will be a temporary water this Saturday from 11am -130pm by the City of Boston. Please bring water bottles and make use of the facilities at home before you come to the box.
DONATION-BASED YOGA CLASS WITH TAMARA…HELP SUPPORT HER RUN THE 2016 BOSTON MARATON WITH THE DANA FARBER CANCER INSTITUTE.
On Sunday, November 15th at 10am, Tamara will be returning to CrossFit Southie to teach a special fundraiser yoga class. Tamara formally taught “Sunday Yoga” at CFS for almost 2 years and is excited to return the community to re-connect and raise money for the Dana Farber Cancer Institute. Tamara received an official bib for the 2016 Boston Marathon just a few short weeks ago, and is very excited to fundraise the minimum $5,000 for the hospital (and start training for her fourth official marathon this December).
Tamara’s father was treated for prostate cancer at the Dana Farber in both 1998 and 2008, and she ran with the Dana Farber Marathon Challenge in 2012 (yes, that day it was 89 degrees on Marathon Monday). She also ran the Boston Marathon “unofficially” as a bandit in 2013 and finished just 20 minutes before the first bomb exploded. This class will have no minimum donation required; please come as you are & donate whatever you can for the cause. Tamara has already fundraised close to $1,500. Whether you can make the class or not, all donations can be made by visiting:
We hope you will able to attend her class. No registration is required. Again, the details (in a nut shell) are:
Where: CrossFit Southie Orange
What: Fundraiser Yoga Class
When: 10am to 11:00am on Sunday, November 15
Who: YOU! (with Tamara teaching).
Why: to support the running of the 2016 Boston Marathon and the Dana Farber, where 100% of your proceeds go directly to fund innovative cancer research.
Cost: Whatever you can donate J
If you have any questions, please reach out directly to Tamara at: [email protected] or 617 945 6099.
Strength
Every Minute on the Minute on the Minute for 16 Minutes
Odd- Complete the complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk
WOD 1
3 Rounds
15 Hang Squat Cleans (95,65)
15 Burpee Lateral jumps
Level 2- 75,50
Level 1- 65,35
WOD 2
1 Minute Max Assault Bike/Erg/Ski Erg
1 Minute Max Medball Sit-ups
1 Minute Max Assault Bike/ Row/ Ski Erg
1 MInute Max Russian Twists
1 Minute Max Max Assault Bike/ Row/ Ski Erg
1 Minute Jack knives
Score =Double Unders/Ab Reps
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