Warm-up
Coach’s choice

WOD Prep:
Skill: Rope climbs

WOD:
5 rounds for time of:
15 KB thrusters(53,35)
50 double-unders
3 rope climbs

*Select a weight that allows you to finish all rounds of thrusters in no more than 2 sets.
*If your double-unders are not consistent, start each round with 2 max-rep sets, then finish the round with single-unders.
*If you are able to achieve a partial rope climb, start each set with one climb and finish with lay-to-stands rope pulls

Option 2:
5 rounds for time of:
15 KB thrusters(35,26)
50 double-unders
2 rope climbs

Option 3:
5 rounds for time of:
10 KB thrusters(26,18)
50 single-unders
3 lay-to-stand rope pulls

Post WOD
Foam roll IT bands 2 minutes per side.

CFS Brief:
Save the dates:
This Saturday, 11/18 is our In-House Throwdown.
The only class offered that day will be a 6:30am BootCamp class.  All other classes including kids & teens classes will be cancelled.  Come cheer on our CFS athlete!

Thanksgiving Day, 11/23 we will offer the following schedule:
8:00am – BootCamp (this will be combined with the CrossFit Adult class)
8:00am – Adult CrossFit (childcare will be avaialble for this class)
9:30am – Adult CrossFit

Friday, 11/24 we will offer the following schedule:
7:30am BootCamp
9:00am  – 12:00pm Wodsgiving Open Box
This open box will be structured with 4 WODs.  Athletes can come for the whole time and do as many WODs as they want!  Below are approximate start times.  This could change due to 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.  

CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.

Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!