Happy Birthday Elizabeth

Coach’s choice

WOD Prep
1,1,1,1,1 power clean. work up to a heavy single.


3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 200 meters Max power cleans(135,95)
From 2:00-3:00 Burpees
From 3:00-4:00, Ab-mat sit-ups
From 4:00-5:00 Max Row
Rest 5 minutes between rounds.

Post WOD
Foam roll thoracic spine 2 minutes.

 CFS Brief:
Save the dates:
In House Throw down Saturday, November 18th. Teams have been picked!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
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!