Warm-Up: 
Coach’s choice

WOD prep:
Dead Lift. 20 minutes to build to a heavy double
8,6,4,2,2

WOD:
Shemp
AMRAP 12
30 Double Unders
20 Ab-mat sit
10 Kettlebell Swings Opt. 1 (53,35) Opt. 2 (35,26) 3. (26,18)
*Every Minute on the Minute: 3 Burpees
*The work out starts with the burpees.

Double under options:
1. 30-speed steps
2. 55 singles

Post WOD:
Foam roll lats. 2 minutes per side.

CFS Brief:
Save the date
, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.

CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!

Adjusted Schedule, 11/27, 11/28 & 11/29

Wednesday 11/27:
No 7:30 pm class

Thursday Thanksgiving Day, 11/28 we will offer the following schedule:
7:00 am – Adult CrossFit
8:30 am – Adult CrossFit
Please sign in upon arrival.
**There will be no kids class on 11/28

Friday, 11/29 we will offer the following schedule:
9:00 am – 12:30 pm Wodsgiving Open Box
**There will be no teens class on 11/29
This open box will be structured with 3 WODs.  Athletes can come to do as many WODs as they want!  WODs will start at approximately 9:30 am, 10:30 am and 11:30 am.  Start times may shift slightly due to the 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.  

We will have a regular schedule on Saturday & Sunday.