Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD
Take 5 Hellen
4 rounds. Each one is a sprint.
Every 5 minutes perform:
400m run
21 Kettlebell Swings (53,35 )
12 Pull-ups

Option 2:
Take 5 Hellen
4 rounds. Each one is a sprint.
Every 5 minutes perform:
300m run
21 Kettlebell Swings (44,30 )
12 Pull-ups

Option 3:
Take 5 Hellen
4 rounds. Each one is a sprint.
Every 5 minutes perform:
200m run
21 Kettlebell Swings (35,26)
12 Ring rows

Post WOD
Kettlebell calve smash 2 minutes each side.

CFS Brief:
Dates to save:

  • CFS Guys BroDown Friday, October 27th. Register on events page! CFS
  • In-House Throwdown Saturday, November 18th. Register on events page!
  • CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St, Natick
  • We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3rd  at One Boston Place. Details coming soon!