For Time: (26min cap)
21 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12
21 Goblet Squats
9 Muscle Ups (bar or ring) MRX Burpee Chest to Bar
1000m Row/Run or 2k Bike
21 Kettlebell Sumo Deadlift High Pull
21 Goblet Squats
15 Chest to Bar Pull-ups MRX Pull-ups
500m Row/Run or 1.2k Bike
21 Kettlebell Sumo Deadlift High Pull
21 Goblet Squats
21 Pull-ups MRX Ring Rows
250m Row/Run or .6k Bike
Core Development
21 Reverse Rower Tucks
21 Back Extensions
21 Weighted Sit-Ups
21 Weighted Hip Extensions
CFHSV Running & Endurance WOD:
200m sprint — rest 30 seconds — 200m run
rest 1 minute
200m sprint — rest 30 seconds — 400m run
rest 1 minute
200m sprint — rest 30 seconds — 800m run
rest 1 minute
200m sprint — rest 30 seconds — 1200m run
rest 1 minute
200m sprint — rest 30 seconds — 1600m run
rest 1 minute
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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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