*It’s the most wonderful time of the year! Mark your calendars..the 12 Days of CrossFit Southie will be on Tuesday 12/17. See you there!*
Yulefest 5K is THIS SUNDAY!
Here are a few notes for our Slay Riders! We have 62 runners registered which qualified us for a V.I.P. Tent with Free Beer and Food! Registration is still open and can be found HERE Be sure to select team “Southie Slay Riders”!!
1. Bib Pick-Up
Fri, 12/13 (5:00p – 8:00p)
Heartbreak Hill Running Co.
294 Mass Ave, Cambridge, MA
Sat, 12/14 (12:00p – 4:00p)
Heartbreak Hill Running Company
294 Mass Ave, Cambridge
Sun, 12/15 (7:00a – 9:00a)
ProPark Parking Lot
41 Church St, Cambridge
You can have a friend pick up a bib. There is a maximum of 5 bibs per pick up.
2. LAYER UP!
The after party is outdoors so remember to bring extra dry clothing for after the race. There is a bag check for you to store your extra clothes while you’re running. Bring your ID if you plan to stay for the Post Race Party!
3. There is plenty of parking
“They recommend parking at the Smith Campus Center (enter via Dunster St) or the Charles Hotel Garage (enter via Bennett St).” If anyone wants to carpool or uber together comment to coordinate! Otherwise we can meet by our tent in the parking lot.
4. Rock Your Southie Gear!
Nothing goes better with a tutu than a Southie Baseball Tee! If you have any questions let us know!
Warm Up
Partner Up and grab a med ball!
6:00 Med Ball Warm Up
-Chest Throw
-Burpee Toss
-Squat Toss
-Side Throw
-Russian Twist
Mobility
Full Body Roll
Accessory
Weighted Glute Bridges
3×10
WOD
5 Rounds
1:00 Work:30s Rest
1. Bike
2. Front Squat 115|75
3. Row
4. Medicine Ball Sit-ups
Score = total Calories/Reps
Level 2 – 95|55
Level 1 – 75|35