Out of over 100 ladies we have 22 signed up. We know people like to wait till the week of, so lets do it! Sign up with the link below. For every CFH members who brings a friend we will have a special gift for you also!
Ladies – don’t forget to sign up for Wine and WOD, happening this Friday the 13th (6:30pm) at CFH. You can bring a guest for free, and all non-CFH guests will be entered for the chance to win one month of CrossFit here for FREE! Sign up here! We will be purchasing food and wine this week so in order for there to be ample supplies- sign up today!
Strength WOD
Front Squat 5 Reps, rack the bar and immediately go into 5 Back Squats
5 sets, increasing in load
**Focus on speed throughout both lifts today. We will go heavy again later in the week. You should be between 70-80% of your 1 RM front squat. The back squat should feel light even though you are just coming off the front squat.**
WOD
Every 2 minutes for 10 minutes
200 M Run
Max Thrusters
Fitness 75/55
RX 95/65
RX+ 115/75
Thrusters…. Everybody’s favorite!