Hailey
Warm-up
Coach’s choice
WOD prep
Prep the movements
WOD
100 Love
Teams of 3: One athlete works while the others rest.
100/70 Calorie Bike
100 Box Jump Overs (24,20)
100 Wall balls(20,14)
100 Kettle bell swings (53,35)
100 Wall balls (20,14)
100 Box Jump Overs (24,20)
100/70 Calorie Bike
CrossFit
Teams of 3:
100/70 Calorie Bike
100 Box Jump Overs (20,12)
100 Wall balls(14,10)
100 Kettle bell swings (35,26)
100 Wall balls (20,14)
100 Box Jump Overs (20,12)
100/70 Calorie Bike
*Scale loads as needed
Post WOD
Foam roll for 5
CFS Brief:
Dates to save: CFS Guys BroDown 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!
Three’s Company with John and Ilana: 28:06
70 Cals on the Bike | Deb:10# WB, Ilana and John: Rx
Fun workout with a great team! Loving the bike and wallball combination.
What do you get when you cross a walrus with a meatball?
A wallball!!
17:38 RX with Alex
(we were a team of 2 so did 70 reps.) That kid gave me no rest at all!