Warm-Up: 
Coach’s choice

WOD prep:
Prep the movements

WOD:
Deck of Cards
Alternate movements each card.
1. Hand release Push-ups
2. Plate Ground to overhead (45,35)
3. Ab-mat sit-ups
4. Calorie row
Face cards = 10 reps
Jokers = 100 m Sand bag carry (50,35)
Suicide King 100/70 team calorie bike
Random arrangement.
This is designed to be a FUN WOD.
Don’t stress!!

Indurance & Stamina:
3 mile sand bag carry. (50,35)

Post WOD:
Foam roll for 5 minutes

CFS Brief:
CFS Holiday Party this Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.

Online apparel store available until 12/16.  Click here to see original post with details and get some new duds!

New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.