Warm-Up
Coach’s choice
WOD prep
Prep the movements.
FOPO
AMRAP 20
5 Dumbbell Renegade rows each arm (50,35)
10 Burpees
15 Wall balls(20,14)(10,9)
Post WOD
Foam Roll IT Bands
Endurance & Stamina:
EMOTM calorie bike.
Minute 1 – 1 calorie
Minute 2 — 2 calorie
*Add 1 calorie every minute for as long as possible.
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
*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.
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