CFH Halloween Throwdown!
The last day to sign up for the Throwdown is this coming Saturday, but don’t wait until then! Sign up now if you plan on participating here. This event was a blast last year, you don’t want to miss out. We will release teams a week from today!
Last year’s throwdown!
Strength WOD
Back Squat
85% of 1 RM 3/3/3
92% of 1 RM 1/1/1
WOD
200 M Run
10 Hanging Power Cleans
21 Air Squats
4 Rounds
Fitness: 95/65
RX: 135/95
RX+: 155/105
15 min time cap
-Coaching Tip- We are in the fifth week of our back squat cycle. 92% of your 1 RM should feel a little better. We will continue for 4 more weeks until we test again. For the metcon, go fast. The hanging power cleans should be done unbroken and the air squats should move quickly.
Big congrats to this crew – Candace, Ashley, Maria, and Coach Matt – along with all the other CFH athletes who ran this weekend in the Baltimore Running Festival!