Warm-Up
Coach’s choice
WOD prep
Build to a heavy Turkish get-up Thruster on each arm.
WOD
Donkey Kong
AMRAP 10
8 Toes-to-Bar
8 Dumbbell or KB Thrusters (35,25)
12 Reverse Dumbbell or KB lunges (35,25)
Option 2:
8 Toes-to-Bar
8 Dumbbell or KB Thrusters (30,20)
12 Reverse Dumbbell or KB lunges (30,20)
Option 3:
8 Knees to 90 or Toes-to-Rig
8 Dumbbell or KB Thrusters (25,15)
12 Reverse Dumbbell or KB lunges (25,15)
Post WOD:
Lax ball hamstrings and glutes.
CFS Brief:
CFS Holiday Party this Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Online apparel store available until 12/16. Click here to see original post with details and get some new duds!
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
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