Free Class Friday. All classes today are free.!
Bring a friend tell a friend!
Warm-up
Musical Med-ball. Played like musical chairs but instead of sitting fully on the med ball you must squat and hold 1″ above the med ball for 10 seconds. When you are eliminated you must rotate between a static hold on a pull-up bar and elbow planks.
WOD prep
Prep the movements
WOD
Friend or Foe
Teams of 2. 1 person completes a full round while the other rests.
With a running clock
Minute 0 to 15
5 pull-ups or ring rows
7 push-ups feet or knees
9 squats
11/7 Cal Bike
Rest Minute 15 to 17
Minute 17
1 mile Sand Bag run together for time.(50,35)Pass the bag back and forth as needed.
This wod is scored by total rounds plus reps and your time when your team gets back from the run.
Post WOD
Group cool down 200m walk and mobility, coaches choice.
CFS Brief
Tomorrow is Free Class Friday! Tell a friend, bring a friend. Classes free all day!
Save the dates:
In House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
Friend or Foe: Team Katrin and Annie 2.o: 14+22 Rx and a final time of 29:37 Rx (It was Deb and Becka in case you couldn’t tell by the team name) I’m getting tired of being mistaken for Katrin all the time. This was a fun WOD that will keep you moving and Musical Med Balls was quite entertaining. I guess it’s not legal to sit on the back of someone sitting on a med ball. Can’t fault a girl for trying.
17+27 rx w/ frozen
10:17 on the run (50#)
Yup Deb, your strawberry blond hair throws me off all of the time ….
Thanks for carrying Me On The Run