Attention CFN athletes!!!
On January 11th we will be holding and in house team competition and the post holiday party. Team will be same sex pairs. There will be 3 divisions so all of you can participate. The competition will start at 9am sharp and go till about 4pm if everything runs well. The post holiday party will start at 7pm. CFN will provide the food. We will also be doing a yankee swap($20 cal). So if you wanna participate make sure you bring a gift 🙂
Mark your calendars. You don’t want to miss this day. More details to come so stay tuned.
1.slam and sprint
5 ball slams@40/20 + 50 yard sprint
x 3
2. 20 min on the clock
Odd min = 5-10 pull-ups
Even min = burpees
Burpees will be 1/2 the number you did during the 1 min burpee amrap. Pull-ups will be between 5 and 10 reps. If you need more than the green band for pull-ups you will do 8-10 ring rows.
CrossFit Newton 
12/19/2013
WOD(workout of the day)