Warm-Up:
Coaches choice

WOD prep:
Prep the movements

WOD:
Deck of cards
Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Kettle bell swings(53,35)
Jokers = 5 wall walks or 20 plank up downs
Kings = 100m run
Queens = 10 box jumps (24,20)
Jacks = 15 Burpees
Aces = 20 cal team of 2 bike.  If a single 10/7

*Card value determines the number of reps.

*Before the clock starts pick the first card will be drawn from the deck to determine what exercise to do and how many reps. The next card is drawn when all the athletes have completed the exercise.  Your rest is determined by how quickly you finish your reps until the next card is pulled.  The work out is done when all 54 cards have been drawn.  If you need to take a card off to catch your breath no problem you will just have to pay a calorie bike fine on completion of the WOD.  The amount of calorires will be the number on the card that you took off.  Face cards are worth 10.  Aces are worth 11 and jokers are woth 15.

*Scale oad of kettle bell swing as needed.
*Scale heght of box as needed.

Rep caps:
Level 1 & 2 full reps
Level 3. Reps of 6 or more.  Cap at 5 reps. Exept for the plank up downs.

Post WOD:
Foam roll IT Bands 2 minutes per side

Indurance & Stamina:
5 x 750m / 1 min easyRow five 750 meter pieces.
Row for one minute at light pressure between each 750.

CFS Brief:
***Internet is back working at full speed.  Please take a moment to sign in on the computer kiosk when you arrive – or as always, signing in on your phone works!***

Beginning July 1st we will no longer be offering BootCamp only memberships.  Anyone with this type of membership has been given the offer to participate in our Foundations program.  The Monday, Wednesday and Friday 5:30am classes and the Saturday 7:30am class will no longer be on the schedule.  As always there are CrossFit classes available at all these times.  We will continue to offer the Tuesday and Thursday classes at 8:30am with the same format we currently use.  It will be something of a combo CrossFit/BootCamp class.

Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM

Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com).  In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery.  In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.