Sumo Deadlifts E3MOM
7@70% – 6@75% – 5@80% – 4@85%
4 Sprint Rounds For Time: (24min cap)
200m Run / Row or 0.5k Bike
15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
10 Handstand Push-Ups or 3 Wall Walks
5 Sumo Deadlifts 275/185 RX+315/215 MRX 205/185
REST 2min
Core & Shoulder Development
20 Weighted Sit-Ups (Heavy)
20 Hip Extensions
20 Plank Hold Alternating Bird Dogs
20 Barbell or Banded Good Mornings
20 Evil Wheels or Barbell Rollouts
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Thanksgiving Week Schedule!
Monday 11/22 & Tuesday 11/23: regular schedule
Wednesday 11/24: We WILL have ALL MORNING CLASSES from 5am through 11:30am as well as 10:15am Open Gym. We will close at 12:30pm after the conclusion of the 11:30am class. We WILL have childcare from 8am-11:30am.
Thursday 11/25: Thanksgiving Day: CLOSED
Friday 11/26: Limited schedule! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled.
Saturday 11/27: CFHSV Annual Iron Bowl WOD! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled.
Sunday 11/28: regular schedule
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