Warm-Up:
Coach’s choice
WOD prep:
Barbell complex 20 minutes to build to a heavy complex.
1 Power clean
1 Front squat
1 Thruster
WOD:
Curly Shuffle
AMRAP 12
7 Thrusters (75,55)
7 Toes to bar
7 Burpees
*Adjust the load of the thruster to allow for unbroken sets.
Post WOD:
Agile 8
CFS Brief:
Check out In-House Throwdown pictures on Facebook.
Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.
CFS 21 Day Complaint Free Challenge.
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Adjusted Schedule, 11/27, 11/28 & 11/29
Wednesday 11/27:
No 7:30 pm class
Thursday Thanksgiving Day, 11/28 we will offer the following schedule:
7:00 am – Adult CrossFit
8:30 am – Adult CrossFit
Please sign in upon arrival.
**There will be no kids class on 11/28
Friday, 11/29 we will offer the following schedule:
9:00 am – 12:30 pm Wodsgiving Open Box
**There will be no teens class on 11/29
This open box will be structured with 3 WODs. Athletes can come to do as many WODs as they want! WODs will start at approximately 9:30 am, 10:30 am and 11:30 am. Start times may shift slightly due to the number of athletes and possible multiple heats. Athletes will warm up on their own. Please arrive early and warm-up properly.
Please sign in upon arrival.
We will have a regular schedule on Saturday & Sunday.
Barbell Complex: Worked up to 90#, Completed the Clean and Front Squat at 95# and failed on the thruster.
Curly Shuffle: 6+7 Rx
This was a great triplet and good opportunity to focus on thruster technique. All thrusters, TTB, and Burpees were unbroken. Thanks Hanna for getting Thanksgiving week off to a great start! We did not do Turkey Trivia today, but here’s a question…Who was the first US President to pardon a turkey?
On November 19, 1963, JFK pardoned the first turkey and the tradition has been carried on by Presidents since then.
Barbell Complex: 85#
Curly Shuffle: 5+5, 55#, knees to 90
I felt like I was moving slowly this morning through the Curly Shuffle. I probably went a little too heavy on the weight since I needed to break up some of my later sets.
complex: 165#
Curly Shuffle: 8+16 Rx
Complex
175
Shuffle
8+1 rx
Barbell Complex: worked up to 65#. It was getting pretty heavy on the thrusters for me at that point.
Curly Shuffle: 7+11 with knees to 90 and 35# on thrusters
Complex 185#
Curly Shuffle – 7+15
Managed to accomplish my goal on this one….unbroken TTB!
Complex to 100#
Curly Shuffle: 6 + 16 (GHD sit ups)
Complex at 125#
Workout was 5 rounds plus 7 thrusters at Rx weight. Burpees are the bane of my existence.