For Time: (33min cap)
800m Run/Row or 2k Bike
40 Sumo Deadlifts
40 Toes to Bar or WallBall Sit-ups
600m Run/Row or 1.5k Bike
30 Sumo Deadlifts
30 Toes to Bar or WallBall Sit-ups
400m Run/Row or 1k Bike
20 Sumo Deadlifts
20 Toes to Bar or WallBall Sit-ups
200m Run/Row or 0.5k Bike
10 Sumo Deadlifts
10 Toes to Bar or WallBall Sit-ups
Barbell Weight’s = 185/125 RX+225/155 MRX 135/95lbs
WallBall’s = 20/14 MRX 20/10lbs
Flexibility Development
1 min Couch Stretch or Modified Couch
1 min Head to Floor Straddle Stretch
1 min Banded Shoulder Stretches
1 min Pigeon/Swan/Piriformis Stretch
1 min Chinese Splits
1 min American Splits
CFHSV Running & Endurance WOD:
30 minutes for total distance:
1 minute sprint
4 minute jog
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HALLOWEEN SCHEDULE
Regularly scheduled classes starting at 6am through the 3:15pm class.
The 4:15pm, 5:15pm and 6:15pm classes are canceled.
We will NOT have afternoon childcare for the 3:15pm class.
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