Girls night out!  What a bunch of fabulous ladies!

Warm-up
Coach’s choice

WOD prep
Pull-up bar muscle up practice.

WOD
4 minutes to complete
400M run
15 pull-ups
AMRAP burpees with balance of clock.

4 minute rest

4 minutes to complete
400M run
12 chest to bar pull-ups
AMRAP burpees with balance of clock.

4 minute rest

4 minutes to complete
400M run
9 strict pull-ups
AMRAP burpees with balance of clock.

4 minute rest

400M run
6 Bar muscle ups
AMRAP burpees with balance of clock.
*Score your total burpees for each round.

*Adjust run distance so that you’re finished running by 2:15.

Pull-up progression Options:
Round 1 – ring rows
Round 2 -Jumping chest to bar pull-ups
Round 3 -Barbell or Banded strict pull-ups
Round 4-Barbell chest to bar pull-ups
*These are suggestions. Ask a coach if you need help getting the scale right for you.

Post WOD
Banded Bully 2 minutes each side.

CFS Brief:
Regular schedule today…

Dates to save:
CFS Guys Bro-Down Friday, October 27th. Register on events page!
CFS In-House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday December 16th. Details coming soon!
We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3 at One Boston Place. Details coming soon!

 “Sow a thought, and you reap an act;
Sow an act, and you reap a habit;
Sow a habit, and you reap a character;
Sow a character, and you reap a destiny.” 
― Samuel SmilesHappy Homes and the Hearts That Make Them