Saturday, November 23 2024

For Time: (26min cap)

36 Shoulder to Overhead

36 Toes to Bar or Wallball Sit-Ups

36 Wallball Shots

36 Calorie Row/Bike or 600m Run

22 Shoulder to Overhead

22 Toes to Bar or Wallball Sit-Ups

22 Wallball Shots

22 Calorie Row/Bike or 400m Run

11 Shoulder to Overhead

11 Toes to Bar or Wallball Sit-Ups

11 Wallball Shots

11 Calorie Row/Bike or 200m Run

Barbell Weights = 135/95lbs RX+155/105 MRX 95/65

Wallball Shots 20/14lbs to 10’/9 MRX 20/10 to 9′

Core, Chest & Guns Development

2×10 Skin the Cats

2×15 Dumbbell Curls

2×20 Dumbbell Bench Press

2×15 Dumbbell Hammer Curls

2×1 Min Bar Hang (1 chin-up grip/1 pull-up grip)

CFHSV RUNNING & ENDURANCE WOD:

400m run, rest 1 minute

600m run, 1 minute

800m run, 1 minute

1000m run, rest 1 minute

800m run, 1 minute

600m run, rest 1 minute

400m run

Thanksgiving Schedule!!

Wednesday 11/27: We will have all morning classes and morning Open Gym, regular childcare hours, closing early at 12:30pm

Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV!

Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare

Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare