Classes at 8:00am and 9:30am.

Warm-up
200m run
1 minute of down dog up dog.
2 pull-ups or ring rows
10 Spider man turn outs
4 push-ups
1 minute of sampson stretch each side
6 squats 
200m run
WOD Prep:
Choose your reps and strategy.  Not sure, a coach will help you choose what will work best for you.

WOD:
*Murph get it done style. Today with Murph you will be allowed to break up the runs and reps however you like! Or do it the conventional way.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

*The pull-ups, push-ups and squats equal 20 rounds of Cindy.
Some partition suggestions :
1. 5 pull-ups,10 push-ups,15 squats
2. 5 pull-ups, 5 push-ups,15 squats,5 push-ups
3. 5 pull-ups, 5 push-ups,10 squats,5 push-ups,5 squats
*At the 45 minute mark if you have not finished your pull-ups, push-ups and squat you will head out and finish your 2nd mile Your score will be your total reps completed and your time when you get back from the mile.

Everyone can do this workout and we hope you’ll join us for our great Thanksgiving day tradition.

Coaches Note: We will modify the reps for this as much as needed. Here are some examples:

Option 2: 3/4 Murph
1 mile Run
75 Pull-ups
150 Push-ups
225 Squats
1 mile Run
*The pull-ups, push-ups and squats equal 15 rounds of Cindy.

Option 3: 1/2 Murph
800m Run
50 Pull-ups or ring rows.
100 Push-ups
150 Squats
800m Run
*The pull-ups, push-ups and squats equal 10 rounds of Cindy.

Option 4: 1/4 Murph
400m run
25 Pull-ups or ring rows.
50 Push-ups
75 Squats
400m Run
*The pull-ups, push-ups and squats equal 5 rounds of Cindy.

Post WOD
Easy 400m run then foam roll

CFS Brief:
Save the dates:

Thanksgiving Day, 11/23 we will offer the following schedule:
“Murph”
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  – 1:00pm 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.  

WOD One 9:15am

WOD Two 10:00am

WOD Three 11:00am

WOD  Four 12:00pm

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!