CFS Holiday Party & Yulefest 5K – CFS

Nov 15th, 2017

Category: CrossFit

CFS Holiday Party & Yulefest 5K – CFS

Paul

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, 12/2 8PM-???
Location: The Social Register
401 D Street, Boston

 

2016 Slay Riders!

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, 12/10 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 we register 35+ runners we get our own VIP tent!
UPDATE: We’re Up To 22 Runners. REGISTER BEFORE 12/1! 

Warm-up
In 2 minutes
Run 200m
AMRAP Push Ups
Rest 1 minute
In 2 minutes
Run 200m
AMRAP Pull to Stand

Skill
Rope Climb
*remember to wear leg protection

WOD
4 Rounds
600m Run
3 Rope Climbs
30 Push-ups
15 Power Cleans (135,95)
Rest 2 Minutes

Level 2- (115,75), 1 rope climb or 2 – 10 ft climbs, 10 Cleans, 20 Push-ups
Level 1- (95,45), 10 Cleans, 15 Push-ups,
ADV- 15 Strict Handstand Push-ups

Coaches Tip work one round in on the air runner where able to.

EXTRA WORK
Strength
For 18 Minutes
1. Deadlift 5 Reps @70-75%
2. 5/3 Muscle-ups or 2/1 peg-boards
3. Rest

DISCUSSION 10 Comments

  1. Kurt 11/19/2017 at 6:44 pm

    ~33min @ 115#, 2 runs outside, 2 runs on air runner

  2. Joel Carpenter 11/16/2017 at 1:25 pm

    34:39 (i think) 95#, 2 rope climbs, 20 push-ups, 10 cleans. 2 x 750m ski erg, 2 x 500m air runner

  3. Ryan Gould 11/16/2017 at 2:21 am

    WOD: 34:12 @ 135/20 push-ups (1st rd at 30 push-ups)

  4. Jason Barrow 11/16/2017 at 2:02 am

    Shout outs to this wod for reminding me that I’m trash at push-ups, forgot for a sec.

    WOD: 31:39 Rx

    I hope the Trevors of the gym complaining about running in the cold don’t have an impact on the programming. Runs all winter plz.

    • Trevor 11/16/2017 at 2:10 am

      You go ahead and keep running… I’m just gonna get really good at the ski erg.

      #indoorcat

  5. Trevor 11/16/2017 at 1:25 am

    31:38 @135 air runner/ski/bike/row

  6. Brian Campbell 11/15/2017 at 5:19 pm

    28:39 Adv

  7. Sean Flannery 11/15/2017 at 4:26 pm

    35:12 Adv

  8. Ben Brauer 11/15/2017 at 3:23 pm

    38:12 Adv. (1st run on Air Runner)

  9. Crowley 11/15/2017 at 2:27 pm

    33:18 rx