Monday October 3rd
Workout of the day
Training:
Press 5 x 5
WOD:
10-9-8-7-6-5-4-3-2-1 reps of
Power clean (155/105lbs)
Chest to bar pull ups
Kettlebell swing (53/35lbs)
Yup, some muddy looking dudes... Greg Sr., Greg and Mike. Back to back 5k weekends for this trio!
CrossFit Kids starts this week!
Class times are Tuesdays and Thursdays at 6:00pm
We would like to invite you to come down and experience a FREE TRIAL CLASS. There is NO OBLIGATION and there will be absolutely NO HASSLE to join our program. This is our way of allowing you and your child to experience first hand all of the great benefits of our program.
Starting this week there will no longer be a 6:00pm Group class on Tuesdays and Thursdays. But fear not, for we have added a 7:00pm Group class in its place on Tuesdays and Thursdays.
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Fellow Beasts! We have 5 days remaining until the Beast of the East competition. After several roster changes we are finally set with three teams representing CFSS. Here are the three teams (team captains in bold):
CrossFit South Shore 1: Rich Romito, Brian Strack, Jackie Mulligan, Debbie Leonti
CrossFit South Shore 2: Jim Lanzarotta, Pete Lepore, Tara Krieger, Lauren Corcoran
CrossFit South Shore 3: Bill Krukowski, Riggs Goodman, Nicole Kaczmarski, Keri Lanzarotta
Some important Beast information:
Registration fee of $63.60 per athlete is due this week. Pay at the front desk.
All athletes must wear a CFSS tee or tank while competing. Each team is encouraged to further coordinate their uniforms (tee/tank colors, socks, shorts etc.). Have some fun with it. I hear Rich is really into those funky patterns on the tall socks!
I recommend taking the 4:15pm ferry out of Pt Jeff on Friday. The ferry takes approximately one hour fifteen minutes and the drive from Bridgeport to Durham is about one hour (although there may be some Friday afternoon traffic). Registration is between 5-8pm at the Fairgrounds. There is also a 5:15pm ferry out of Pt Jeff, but it may not get you there in time to register. Late registration is Saturday morning between 7:00-7:45am.
*Event organizers prefer that all team members are present at the same time to register, but they will work with us if that's not possible. Team captains should discuss registration logistics with their team.
There are 6 wods over 2 days for individuals with a cut to the top ten mens/ladies after wod 5. There are 5 team wods over 2 days with a cut to the top 10 teams after wod 4.
The Beast will be releasing 3 of the individual competitor wods and 2 of the teams wods tonight on the Beast site. Approximately 8 pm.
There will be a tent city where we will set up camp. I have (2) 10'x10' canopies that I will bring. You should bring any of your typical tailgating gear (chairs, coolers, food, water, recovery drinks). I'm not sure about grills.
Awesome job guys! Looks like fun, I think!
Posted by: Tara | October 03, 2011 at 07:59 AM
Fellow CFSSLIers the CFSSLI team for the rugged maniac 5k run is looking for at least one more member. If your interested let me know. The date is Nov 19th in Brooklyn. We are racing at 9am. Steve M., Pete L. and myself are currently registered and ready to go. Jump on board.
Posted by: richr | October 03, 2011 at 09:50 AM
I'm in
Posted by: Brian P. | October 03, 2011 at 03:32 PM
Hi BEASTS! If I don't see the TEAMS before the weekend, be well and kick some booty in CT! Enjoy the experience and best of luck!
Posted by: Jeanne | October 03, 2011 at 03:52 PM
Brian get my number from pete and give me a buzz.
Posted by: Richr | October 03, 2011 at 05:50 PM
great job fellas!
Posted by: john burke | October 04, 2011 at 07:48 AM