Warm-Up:
2 rounds
10/7 cal row
5 med-ball squats
5 med ball strict press
10 Russian swings (Increase weight round 2)
10 box step-ups (round two 5 box jumps)

WOD prep:
Prep the movements

WOD:
CFS Fight Gone Bad (Compare from 10/22/18)
3 rounds 1-minute rest between rounds
1 minute of wall balls (20,14) 9 ft target for ladies.
1 minute of Russian KB swings (70,53)
1 minute of box jumps (20)
1 minute of Push press (75,50)
1 minute of max cal row
*Score your total reps for each round. Total reps for all 3 rounds is your score.

Option 2:
3 rounds 1-minute rest between rounds
1 minute of wall balls (20,14) 9 ft target for ladies.
1 minute of Russian KB swings(53,35)
1 minute of box jumps (20)
1 minute of Push press (75,50)
1 minute of max cal row

Option 3:
3 rounds 1-minute rest between rounds
Minute 1 10 wall balls (10,8) 9ft target for ladies.
Minute 1 10 Russian KB swings(35,26)
Minute 1 10 box jumps(20)
Minute 1 10 Push press(50,35)
Minute 1 10/7 cal row

Post WOD:
Agile 8

CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  
 Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season. 

*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.  

Click here to register for this event

Click here to volunteer for this event

Operation Feed The Wolf! 12 Hour Physical and Mental Endurance Challenge
CFS is hosting a 12-hour physical challenge to be held from 10:00 PM to 10:00 AM starting Saturday night October 5th and ending on Sunday morning, October 6th.  This event is designed to test your endurance, perseverance, and mental toughness, through a series of individual and team events.  Exercise mental toughness and break through the barriers calling for comfort.  Deny the voice saying “this is too hard”, deny the voice saying “what do I have to prove?”, Deny the voice saying “I can’t”.  

This 12-hour CrossFit endurance evening consisting of multiple individual and group events is designed to test physical and mental toughness.  Each WOD/event is briefed prior to execution, participants will not know the number, duration, or length of unique WOD/events.  Rest and nutrition periods will be limited and programmed by the staff.  No phones or watches permitted during the duration of the event. 

The architect of this event is CFS member Mac Surber.  Mac is a Captain in the Army and a Special Forces Team Leader.

Event cost is $60

Click here to register for OPERATION FEED THE WOLF!