Monday February 6th
Workout of the day
Training:
"Shankle Complex" x 7 sets:
1 Deadlift + 3 Clean shrugs + 1 Clean + 2 Jerks
WOD:
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
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Congratulations to all of our athletes that competed at Festivus 3: John Burke, Jenn McMackin, Tasha Goulding, Bill Krukowski, Pat Carpenter, Ryan Gallagher, Lauren Corcoran, Jackie Mulligan, Jason Mulligan, Mike Tierney, Jim Lanzarotta, Steven Farrell, Lisa Strack; and Brian Strack for handling all of the coaching duties throughout the day.
CFSS was represented on every podium. Mens Intermediate: Jason Mulligan 1st place, Womens Intermediate: Lauren Corcoran 2nd place, Mens Novice: Ryan Gallagher 3rd place, Womens Novice: Tasha Goulding 3rd place.
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Christian Harris
We are very proud to introduce the newest member of our coaching staff Christian Harris. Christian comes to us from Parisi Speed School where he has been a Performance Coach for the past 3 years. As has been the case with so many, Christian's discovery of CrossFit has been a life changing experience. Now Christian is ready to use his passion to inspire others and help them succeed in reaching their health and fitness goals.
We are continually looking for ways to improve upon your experience as a member of CrossFit South Shore, and we are very excited about all of the possibilities with this young man joining our team. Welcome aboard Christian!
COngratulations to these athletes with their amazing performances at Festivus. Way to represent CFSS!
Posted by: Tara | February 06, 2012 at 07:07 AM
Welcome aboard coach
Posted by: Dave B | February 06, 2012 at 09:31 AM
Thanks to all my team mates who competed alongside me. Your energy and support was awesome. Special thanks to Brian Strack for volunteering his time to coach and support all of us. What a great day with a special group of friends!
Posted by: JimLanz | February 06, 2012 at 09:37 AM
Congrats CFSS Competitors at Festivus! Incredible! Also, yeah to Christian! Welcome to CFSS as a Coach!!!
Posted by: Jeanne Pirkl | February 06, 2012 at 09:58 AM
Congrats to all the Festivus competitors I couldn't think of a better group of ambassadors for CFSS . You've made us all proud .
Posted by: Rob J | February 06, 2012 at 10:12 AM
Congratulations to All CFSS Althletes! Can't wait to hear all about it. From some of the pictures I have seen, looks like you all took it to another level and had a blast.
Welcome Coach Harris!!!
Posted by: Gene | February 06, 2012 at 10:24 AM