Free Class Friday is for anyone looking to try CrossFit for the 1st time or are an existing CrossFitter looking for a new box.  Please use the link below to register so that when you come in for class your waiver is all set.

Link for registration for Free Class Friday

Tunnel Game

WOD Prep:
Prep the movements

Treat me right
Teams of 3
With a running clock
Buy in 100/70 cal bike

then with remaining time AMRAP

7 Slam balls(AHAP)
10/7 Calorie row
1 rope climb or 3 rope pulls
Athlete 2 can start the slam balls when athlete 1 gets to the rope.

Post WOD (December Challenge)
1 random act of kindness every day in December
A random act of kindness is a selfless act performed by kind people to either help or cheer up a random stranger, for no reason other than to make people happier. Either spontaneous or planned in advance.
1.Take five minutes to send postcards to sick children who are fighting serious illnesses and want to receive mail.
2.People don’t hear how special they are often enough. This act of kindness exercise is a simple way to appreciate others in a lasting and touching way.
3. Find opportunities to give compliments. It costs nothing, takes no time, and could make someone’s entire day. Don’t just think it. Say it.
4. Hold the door for someone.

CFS Brief:
Free class Friday.  All classes are free for anyone new to Cross fit.  Tell a friend bring a friend.
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!