The Home For Little Wanderers Toy Drive & Bring A Friend Day!

Dec 5th, 2018

Category: CrossFit

The Home For Little Wanderers Toy Drive & Bring A Friend Day!

Rob

Christmas Toy Drive & Bring A Friend Day!
‘Tis the season for giving and helping others 🙂 Here at CFS we are running a Toy Drive to benefit The Home For Little Wanderers. The items donated to The Home’s gift drive are given to children and families who are currently being served by one of The Home’s more than 20 programs. All donations are given to local children in The Boston Area! You can visit the Programs section of The Home For Little Wanderers website to learn more about the types of services they provide. You can check out the list for most needed items below. We are accepting donations until December 19th, there will be a box by the front desk to leave any items in. Thank you in advance!

Bring A Friend…..and a Toy!
Saturday December 15th we are hosting a special bring a friend day to help with our toy drive. Bring your friends and family in for a great beginner friendly work out! Friends, please bring an unwrapped toy or any item from the list below to take class. We’re so excited to help these local children out and we hope you’ll join us!

Warm-up
Double Alternating Tabata
:20 on/:10 off
1. Jump Rope
2. Hollow Hold

Skill
Double Under
Triple Under

Accessory
Booty & Obliques
2 Rounds
25ft bandy side steps each side
20 Weighted or resistance band glute bridges
15 Side Plank Hip Raises Each Side (ADV top leg elevated)

WOD
40-30-20-10
Row for Cals
Abmat Sit-ups
Double Unders x3

Level 2- Double unders x1
Level 1- Single Unders x4
ADV- Ski Erg, 1/2 GHD sit-ups w/ medball (20,14)

*if you row 40 Cals in 2-2:30 you should be on the ski erg for this workout

Coaches Note: Steady state day – aim to keep a consistent pace throughout the entire workout where you can keep your dubs in big smooth sets.

Extra Work
15-12-9
Squat Snatch (155/105)
Strict Deficit HSPU (4”/3”)

-scale as necessary

DISCUSSION 6 Comments

  1. Ryan Gould 12/07/2018 at 1:20 am

    WOD: 16:10 Rx

    *BOTH shoes came untied during the 1st round of dubs :/

  2. Ben 12/06/2018 at 11:39 pm

    14:17 w/ ski erg and 1/2 unweighted GHD

  3. Coolidge 12/06/2018 at 12:46 pm

    Wod: 15:40
    Effort: good

  4. Trevor 12/06/2018 at 2:08 am

    Preclass DB Bench
    6×5 @70s

    WOD: 13:05 Rx

  5. Sean Flannery 12/05/2018 at 2:13 pm

    WOD: 14:05 Adv
    Extra: 21:00 w/135#

  6. Crowley 12/05/2018 at 1:30 pm

    14:55 rx w/ ski erg