For Time:
600m Run/Row or 1.5k Assault Bike
10 Muscle-Ups (ring or bar) or 20 Chest to Bar Pull-Ups
200m Run/Row or 0.5k Assault Bike
10 Hang Squat Clean & Shoulder to Overhead OR
20 Hang Power Clean & Shoulder to Overhead OR
30 Kettlebell Swings
400m Run/Row or 1k Assault Bike
10 Muscle Ups (ring or bar) or 20 Toes to Bar
800m Run/Row or 2k Assault Bike
10 Hang Squat Clean & Shoulder to Overhead OR
20 Hang Power Clean & Shoulder to Overhead OR
30 Kettlebell Swings
Barbell Weights = 115/75 RX+155/105 MRX 95/65
Kettlebell Weights = 24/16kgs RX+32/24 MRX 20/12kgs
CFHSV Running & Endurance WOD:
16 min AMRAP:
400m run, rest 30 seconds between efforts
rest 4 min
For Time:
distance run: match total meters accumulated in AMRAP
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LABOR DAY SCHEDULE! Monday, September 7th:
We WILL have classes at:
7am, 815am, 915am, 1130am and 1230pm
We WILL have Open Gym from 1015am-1130am
We WILL have childcare from 8am-1230pm.
PLEASE sign up to reserve your spot for class as well as childcare.
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