Warm-up
Coach’s choice

WOD Prep:
Prep the movements

WOD:
In House Throwdown Event 3 teams of 2
Belted Knight
400m run
4 rounds of the chief
400m run
4 rounds of the chief
400m run
4 rounds of the chief

*Runs Broken into 100m around parking lot.
*Athletes complete a round of the chief then rotate
The Chief Rx is:
3 power cleans(115,75)
6 Push-ups
9 Air squats
The chief scaled:
3 Power cleans(75,50)
6 Push-ups or 12 shoulder taps
9 Squats

RX 115,75
Scaled (75,50)

Post WOD
Kettlebell lax ball psoas smash.  2 minutes each 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!