Warm-up
Coach’s choice

WOD Prep:
Prep the movements

WOD:
Coffland
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

*Scaling this WOD
Experiment with the hanging hold during the warm-up. If you are unable to hang for :30, reduce the total time of the hang. If you are unable to complete an 800-m run in less than 5 minutes, consider reducing the distance. For the push-ups, choose an option that allows you to perform your first round in less than 3 sets.

Option 2:
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
20 push-ups

Set a goal for how long you will hold onto the pull-up bar before dropping. During the push-ups, if you are able to complete the first round with no rest, consider performing them as prescribed.

Option 3:
Hang from a pull-up bar for 4 minutes
Each time you drop from the bar, perform:
400-m run
15 push-ups from the knees

When you reach the 4-minute mark, if you have dropped fewer than 3 times, continue until 5 minutes. If you are able to complete the run in less than 3 minutes, consider adding an additional 200 m. If you become unable to perform a single push-up, move on and reduce the total number of reps in the remaining rounds.

CFS Brief:
Save the dates:
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 available 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!