Upcoming Sunday Runday! City Of Presidents 5K & October Fundamentals

Sep 21st, 2018

Category: CrossFit

Upcoming Sunday Runday! City Of Presidents 5K & October Fundamentals

Joe – Banded Bent Over Row

 

Gwen & Emily

City of Presidents 5K Run/Walk in Quincy, MA: Sunday September 30th
In August of 2015, Gwen & John Zarnoch (both longtime members of the CFS community) and their family suffered an unimaginable loss. Their daughter, Emily, was killed in a tragic accident at the young age of 23. Emily was a school teacher in the Quincy Public School system. She was passionate about education and she loved running. She came to CFS with her mom for a while, and we were lucky to have her here.

The City of Quincy and the Quincy School department are dedicating their fifth annual road race, the City of Presidents 5K, to Emily. This is very fitting as it combines her love of education and learning. Emily actually ran on the race route very frequently while out on her runs. It’s a flat, fast course that runs along the beach. There will be a cookout and lots of fun activities following the face at Adams Field following the race.

We’d love to see a large CrossFit Southie contingency at the race to support Gwen & John and to honor Emily. Please click HERE to register, and post to comments if you plan to participate! We hope to see many of you there. If you would like to carpool post to comments to coordinate.

October Fundamentals!
By popular demand we’ve added another Fundamentals course for October. If you missed our September session you don’t have to wait until January to take our course!

We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!
Click Here for More Information & Sign Up!

Warm-up
Partner Up!
Run 400m w/ medball, switch as needed

Then medball partner drills
-Chest Pass
-Lateral Toss
-Burpee Toss
-Overhead Soccer Throw to a bounce
-Thruster Toss
-Seated Russian Twists to partner
Etc.

Strength
Front Squat
5-4-3-2-1

WOD
7 Minute AMRAP
5 Shoulder to Overhead (135,95)
7 Toes to Bar
9 Wallballs

Rest 3 Minutes

5 Minute AMRAP
3 Shoulder to Overhead (165,115)
5 Toes to Bar
7 Wallballs

Level 2- (115,75), (135,95)
Level 1 – (95,55), (105,65)
ADV- (165,115), (205,135)

Coaches Note: Short AMRAPs here. Reps are low so STOH weight should be a challenging but at a weight you can get unbroken just about every time you pick it up.

Extra Work
3 rounds of
Bike 10/8 cals
Rest 1:1
Bike 20/15 calls
Rest 1:1
Bike 30/25 cals
Rest 1:1