Warm-Up
Coach’s choice

WOD prep
Prep the movements and talk strategy.

WOD:
Farm Strong
Teams of 4 or 5. One athlete works while the others rest. Athletes will rotate through a continuous 200m sand bag carry(50,35) While the other athletes complete the work at each station.

5 minutes at each station. 30 seconds rest between stations.
1. Max slam ball over rouge rig (50,30)
2. Max tire flips (525,325)
3. Max meter sled push (4,3)-45 pound plates(20m up 20m back on turf)
4. Cargo net climbs
5. Max calorie bike
6. Max peg board ascents. 

*Scale slam ball load as needed.
*All athletes may flip the tire.
*2 athletes may push the sled
*Athletes may steady the cargo net and assist each other to climb.
1 bike per team. Guys switch every 10 cals/Ladies switch every 7 cals. Yes Ken 1 bike per team:)
*Athletes may assist each other on the peg board.

CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 7
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly. 

Click here to register for this event

Click here to volunteer for this event

*Save the date,  CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx in Natick.