Coach’s choice

WOD Prep
Team KB farmers carry relay.(70,53) Teams of 2 or 3 complete 600m.  Switch every 50m. 25m up/25m back.
STRENGTH: Super sets (a superset is when you do two exercises back to back with little to no rest between them.)


DB bench press
6×10 Build to a heavy 10

DB bent over row.
6×10 right and left arm. Build to a heavy 10

Easy 100m jog or 7/5 cal bike after each set of bench and row.

*Rest as needed between sets.

*Or you may perform one of the Throwdown wods with your partner.

Post WOD
Foam roll for 5 minutes

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.  

CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.

Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!