Warm-Up
Coach’s choice

WOD prep
Prep back squat. Build to a moderate load in preperation for the

WOD:
Complete as much as possible in 14 minutes
15 Burpees Over the rower
40/30 Calorie Row
15 Burpees Over the rower
40/30 Calorie Row
15 Burpees Over the rower

Establish a 1 rm Back squat

When the athlete has completed the assigned burpees and calories they will use the remaining time on the clock to establish their 1-rep max Back squat.

This workout will have 2 scores. The first score will be the time within which the athlete completes their burpees and rowing (if the athlete does not complete the couplet in the 14 minutes, their score is the number of reps completed). The athlete’s score is their max Back squat recorded before the expiration of the 14-minute time cap.

Option 2
14 minute Time Cap
15 Burpees Over the rower(CAN step over)
35/25 Calorie Row
15 Burpees Over the rower
35/25 Calorie Row
15 Burpees Over the rower

Establish a 1rm- Back squat

Option 3
14 minute Time Cap
10 Burpees Over the rower(CAN step over)
30/20 Calorie Row
10 Burpees Over the rower
30/20 Calorie Row
10 Burpees Over the rower

In the remaining time:
Establish a 1 rm Back squat

Endurance & Stamina
50-45-40-35-30-25-20-15-10-5
Burpees
50-45-40-35-30-25-20-15-10-5
Calorie bike

CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 4
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly. 

Click here to register for this event

Click here to volunteer for this event

*Save the date,  CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.