Upcoming Event – Annual Southie Bar Crawl!

Aug 3rd, 2019

Category: CrossFit

Upcoming Event – Annual Southie Bar Crawl!

Coach Vic leading the charge

Upcoming Events
Stay in the loop with our Upcoming Events page! We always have something in store for our amazing community and we want to make sure you’re all in the know! You can access our events page HERE. It’s updated regularly and you can always find the link on our Instagram Bio. Our annual Bar Crawl is lined up for August, we hope to see you ALL there, check out the details below!

Flash Back Friday To The 2017 Bar Crawl!

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, August 24! 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 – ????

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
Box Agility Drills
-Side shuffle
– step up depth jump down
– bear crawl around
-ect

Mobility
Hamstring Stretching on Box

WOD
4 Rounds
In 6 Minutes Complete
535m Run
12 Deadlifts (225,155)
12 Ring Dips
Then AMRAP
Box Jumps Overs

Rest 2 Minutes

Level 2 (185, 125)
Level 1 (135,95), step up and over
ADV- 275,185,6/4 Muscle-ups

Extra Work
14:00 EMOM
ODD – 100M Sled Push (3/2)
Even – 10 Pistols

*ADV – (4/3 and Weighted Pistol)
Scaled – (2/1) Use box for pistols or reverse weighted lunge