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!
If you show up for the 6:30 class it will be a different workout from the regular CFH WOD.
Strength WOD
Back Squats (from the rack)
Take 5-10 minutes to warm up to 90% of your 1 RM for 2 reps
then
Minute 1: max reps at 70% of 1 RM
Minute 2: Rest
Minute 3: Max Reps at 60% of 1 RM
Minute 4: Rest
Minute 5: Max Reps at 50 % of 1 RM
-Score total reps-
WOD
15 KB Swings
50 Air Squats
15 Ring Dips
10 min AMRAP
Fitness: 35/26
RX: 53/35
RX+: 70/53
Fresh Start Challenge
Alright ladies, go hard and go fast. Lets see how much you improved in 6 short weeks.
Strength WOD
3 Front Squats on the minute every minute for 8 minutes
Baseline Test
400 M Row
40 Air Squats
30 Sit ups
20 Push ups
10 Burpees
**Remember your time when you finish so you can compare! But, if you finish in under 12 minutes jump on the rower and get as many meters as possible until the clock hits 12 minutes.**
Ross on the split jerk!