Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Pin Head
4 rounds each for time of:
30/21 Cal Bike
25/18 Calorie row
20 Wall balls(20,14) 10′ target men/9′ target women
*Rest 4 minutes between each round
*Total time is your score including rest.
*Scale medball load as needed.
Indurance & Stamina
4 x 3 min / 2 min easy
Row four 3 minute pieces. Row for two minutes at light pressure between each piece.
CFS Brief:
Friday, June 1st is Free Class Friday – tell a friend!
Free class Friday is offered the 1st Friday of every month. It is an opportunity for anyone to try CrossFit. This is not a free drop in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday.
Note – Even though the time listed below shows 5:30pm – 6:30pm – all classes on Friday, April 6th are available. Simply register here so we have your digital waiver signed and then come to any class.
Click here to register fro Free Class Friday
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM
Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.
24:17 rx. Way too early to have to compete with Alex!🤪
Pin Head. 27:20. #14WB. 3:34, 3:40, 3:51 4:15. Rows took at toll and got to me at the end. Great to see so many at the 5:30!
Pinhead: total 29:02
1) 4:03
2) 4:23
3) 4:55
4) 3:55
Alex was at the 5:30am?! I missed that?!
Bike,rowing & wall balls, your dream WOD🤣
I saw that WOD and figured I must have done something to really make you mad 🙂 I will be there tomorrow morning, so please be kind.