8:30am CrossFit/BootCamp crew

Get your New Habit for November up the the board!

Warm-up
Coach’s choice

WOD prep
OT3M x 5 Build up to a heavy 3 dead lift
perform 5 -10 strict unbroken pull-ups or ring rows between sets. If you perform less than 5 pull-ups finish the balance with ring rows. If using bands choose a band that will get you a minimum of 5 strict pull-ups.

WOD
AMRAP 15
30 double unders
15 Dead Lifts (185,125)
30 Double Unders
30 abmat sit-ups

Option 2:
60 single unders
15 Dead Lifts (155,105)
60 single unders
30 abmat sit-ups

Option 3:
60 single unders
15 Dead Lifts (135,95)
60 single unders
30 abmat sit-ups
Post WOD

CFS Brief
Save the dates:
Friday, November 3rd – Free Class Friday!
In-House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!