DT, Elizabeth, Jess, Dana & Melissa
(The usual suspects)

Warm-up
Coach’s choice

WOD Prep:
Warm-up the back squat to WOD weight. Choose a weight you can maintain form through out the complete ladder. If you start to loose form bring the weight down. If you have to rack the bar more than once bring the weight down.

WOD:
Criss Cross Row/ Back squat ladder for time.

1000m-900m-800m-700m-600m-500m-400m-300m-200m-100m Row

1-2-3-4-5-6-7-8-9-10 Back Squat Same weight across (AHAP)70 to 75% of your 3rm
1000m Row, 1 x Back Squat, 900m Row, 2 x Back Squat etc.

Option 2
500m-400m-300m-200m-100m Row
5 back squats after each row. Same load across all sets. Work on consistent mechanics and depth for all reps.

Post WOD
Couch Stretch 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.