Luke judges Nathanael's execution of burpees.

Luke judges Nathanael’s execution of burpees.

WOD for Wednesday, November 20

WODs at 6, 7:15, & 11:45 am and 4, 5:15, & 6:30 pm
Boot Camp at 8:30 am
Barbell Club at 7:30 pm

CFS will be closed for the Thanksgiving holiday from Wednesday, November 27 at 5:30 pm (6:30 pm session cancelled) until Friday, November 29 at 8:30 am (6 am session cancelled).

The final Foundations of 2013 begins MONDAY, December 2 (and not Tuesday, December 3 as previously announced). This is the last time that Foundations will be offered free of charge, so act now (or tell all of your friends to act now)!

Save the date! The CFS holiday party will be held Tuesday, December 3 at Tyler’s Taproom & Tavern. Details to follow. A special THANK YOU to Holly for taking care of the arrangements.

Teams of 3 (1 working, 2 “resting”)
9x200m run
150 push press (95/63)
150 SDHP (95/63)
150 bent over row (95/63)
9x200m Run

Resting teammates take turns holding a single KB (weight TBD by coach) the entire duration of the WOD. If the KB touches the ground during push press, SDHP, or bent over rows, the entire team immediately completes 10 burpees. If the KB touches the ground during run, entire team completes 10 burpees after teammate completes 200m run.