Schedule Update
Oly class has been moved to Thursday, for this week only.
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 for the 4th year in a ROW! This is a fun and festive race with a great after party. The past three years we have had a great showing with 60+ runners representing CFS! For teams that have 35+ runners, we receive a VIP tent with a team supply of cider and food! There’s also a DJ and an epic after party following the race! So, grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team! Registration Deadline is December 1st! Be sure to select team “Southie Slay Riders” when you register. Friends and family are welcome to join the team, the more the merrier!
Date/Time: Sunday, 12/15 9:30AM
Location: Harvard Square
Registration Link HERE
Warm-up
3:00 Athlete’s Choice (Bike, Ski, Air Runner or One Loop Run)
Then
2 Rounds
-10 ½ Kneeling KB Bottoms Up Presses (per side)
-10 Weighted Sit Ups
-10 Weighted Step ups (per side)
Accessory
2×10 Weighted Glute Bridges
2×10 Bulgarian Split Squats – Each Leg
WOD
Tabata Mash-up
Bike
Kettlebell Swings
Box Jumps
KB Lunges
Sit-ups
Score= sum of lowest number of reps for each modality
Extra Work
10|7 Bar Muscle Ups
35 GHDs
10|7 Muscles Ups
35 T2B
Scale to 7|5 or 2x C2B
ADV – 15|10 Muups & 50 reps