Bring-A-Toy & Break A Sweat! Free WOD Day This Saturday!

Dec 10th, 2019

Category: CrossFit

Bring-A-Toy & Break A Sweat! Free WOD Day This Saturday!

John & Brian 20.2

Christmas Gift Drive & Free WOD 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 Wednesday December 18h, there will be a box by the front desk to leave any items in. Thank you in advance!

Bring A Toy & Break A Sweat!
This Saturday December 14th we are hosting a special Free WOD day to help with our toy drive. All are welcome, whether you know a current member or not. Members 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
Run 1 Loop

Then

2 Rounds
50’ Waiter’s Walk Right Side
5 Windmill Per Side
50’ Waiter’s Walk Left Side
20 Goblet Lunge In Place (ADV – Overhead – 10 Per Arm)

Strength
Front Rack Lunge- 25ft
Or 10 Steps if in place
-6 Sets

WOD
5 Rounds
20 Wallballs 20|14
20 Kettlebell Swings 1.5|1
.
Level 2- 1|0.75
Level 1- 0.75|0.5
ADV- Unbroken

Extra Work
30 Ring Muscle Ups For Time
*Every 3:00 15/12 Calorie Bike

*ADV – 40 Muscle Ups
*Work out starts on the bike
*Scaled – Make it an amrap and stop at 15:00 and/or scale to bar mups or 2x Chest To Bar