Warm-up
Coach’s choice
WOD Prep
Warm up WOD movements
WOD
AMRAP 20
20/15 Cal Bike
15 Pull-ups
10 DB Turkish get-ups (50,35) Switch arms as needed
Option 2:
AMRAP 20
20/15 Cal Bike
10 Pull-ups
10 DB Turkish get-ups Switch arms as needed
Option 3
20/15 Cal Bike
10 Ring rows
5 DB Turkish get-ups (20,15) Switch arms as (needed)
*Scale loads as needed.
Post WOD
Foam roll lats. 2 minutes per side.
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!
WOD: 3+36 @ 35#…TGU were really tough after the bike and pull-ups.
Felt really good about pull-ups…did sets of 6-5-4 in all rounds…I like that mix.
Pull ups?! I missed pull ups?! It was dips last night. But then there was the bike…I had to plan a rest day in advance of the Throwdown and it looks like the bike made it easy to pick today 🙂 Nice job JD!
Yes Deb, I also noticed the bait and switch tactic with the swap of dips for pull-ups, although they should have done that for the bike instead. Like maybe put rowing (because we haven’t done much of that lately) on the website at night, and then in the morning switch it to the bike so those who cherry pick don’t miss out on the joys of biking?
Ken…please do not give John any ideas. He looks for ways to sneak that bike into my life.
Kind of like you sneaking a $20 into his waistband 😳
And still he programmed the bike. Clearly I need to up my game.
I’m still out of breath from the 60 second max calorie bike . . . . that was two days ago.
3+31 15# DB