Coach’s choice

WOD prep
Prep Kettlebells


Frankie Dunn
4 Rounds for time
10 1 arm Kettlebell hang clean into push press
 (53, 35) 5 each side
15 KB Goblet Squats(53,35)
100 M KB Waiter Walk (50m each arm)

KB load options:
1. (44,30)(Use the KB buddies on the 26 to make 30)
2. (35,26)

Post WOD
Lax ball on traps for 4 minutes.

CFS Brief:
Regular Schedule Columbus Day.

Dates to save:
CFS Guys BroDown Friday, October 27th CFS
In-House Throwdown Saturday, November 18th
CFS Holiday Party Saturday December 16th. Details coming soon!
Fight For Air Climb in Boston set for Saturday, February 3 at One Boston Place.(Details coming soon)

“Your beliefs become your thoughts, 
Your thoughts become your words, 
Your words become your actions, 
Your actions become your habits, 
Your habits become your values, 
Your values become your destiny.” 
― Mahatma Gandhi