In House Throwdown WOD 4 preview!

Coach’s choice

WOD Prep (Leader board)
1 minute max cal on the bike.

In House Throwdown event 1

War Horse
Teams of 2
15/10 cal row (rower must be reset every round)
12 Kettlebell swings Rx (53,35) Scaled (35,26)
9 Burpees over the rower
*One athlete works while the other rests. Athlete Completes 15/10 cal row. When athlete 1 finishes the row athlete 2 completes 12 kettlebell swings. When athlete 2 finishes the kettlebell swings athlete 1 completes 9 burpees over the rower. When athlete 1 finishes the burpees athlete 2 completes 15/10 cal row. Athletes will continue this rotation for the 12 minutes. Total reps is your score.

Post WOD
Lax ball scaps 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!