We will start our next strength cycle on Monday. It will be a three rep Deadlift. We are going to test our three rep because it is more applicable to real life and the workouts we do at CFH. A 1RM Deadlift is great and should still be tested, but for this cycle we will work for a higher 3 rep.
Unlike many other cycles we will only be hitting this once a week. We will do axuillary work like good mornings, hip extensions and bent over rows, but only hit deadlifts once a week.
CFH Summer EVENTS
Fresh Start Challenge Partner WOD- Friday July 1st 6:30 pm.
The Fresh Start Challenge is coming to an end. We will be celebrating with a big partner WOD at 6:30 pm on Friday, July 1st. We encourage all CFH members to come join in. These ladies have worked hard over the past six weeks and to celebrate we will give them……another workout!
ThrowDown For a Cause- Saturday, August 13th.
Our in House competition. Always a blast! Open to CFH members only. All the money goes to the Community of Strength Project. The non-profit we run out of CFH.
Guys Night- Friday, July 22nd 6:30 pm.
The ladies had their night last month, now it is the guys turn. Lets drink whiskey, lift heavy things and scream with our shirts off.
WOD
On the minute for 24 minutes:
Minute 1: 15/12 Cal Row
Minute 2: 20 Sit ups
Minute 3: 15 KB Swings
Minute 4: As many Wall Balls as possible
Fitness: 35/26; 14/10
RX: 53/35; 20/14
RX+: 70/53; 30/20
RX: 53/35; 20/14
RX+: 70/53; 30/20
Cycle through the above movements for 6 Rounds
Score = total Wall Balls
The noon class retesting their 1RM front squat!