Save the Date! CFH will be hosting a Wine and WOD night on Friday May 13th at 6:30pm. There will be a WOD, followed by food and wine! Sorry guys, this one is for ladies only. This event is free for all CFH members and you are also welcome to bring a friend! Let us know you are coming by registering HERE. If you are planning on bringing a guest, please forward them the event page so that they can register, as well!
WOD
“The Machine”
Every Minute on the Minute for 28 minutes
Minute 1- 10 Burpee Box Jumps
Minute 2- 20 AB Mat Sit ups
Minute 3- 15/12 Cals on the Rower
Minute 4- 15 KB Swings
Fitness: 35/26
RX: 53/35
RX+: 70/53
**We rarely go outside of 20 minutes, today we come close to 30. The numbers are not set in stone, they should be adjusted to fit your needs. For your score today, put total reps. If you complete the workout above RX you would have 420 (M) 399 (F). Remember just because it is on WODify or the blog does not mean it can not be adjusted and you are a failure if you do not do it as prescribed. 8 Burpee box jumps and 18 sits up every minute…counts as a win if you pushed yourself. The goal is increased work capacity, not doing what is written. Now lets get after it!.**
Austin making it looks easy!