Athlete Spotlight
Congrats to the CFH athletes who are traveling to Miami this weekend to compete in Wodapalooza! Wodapalooza is a CrossFit competition that draws competitors from all over the world, with over 25,000 spectators & nearly 1500 athletes, representing over 30 countries. The CFH athletes competing this weekend are:
Coach Marissa
Candace
Brittany H.
Nicole C.
Ashley N.
Megan W.
Melissa L.
Good luck ladies! We know you will represent CFH well!
Weekend Schedule!
We will be closed this Saturday for a CrossFit Level 1 Seminar and we will have adjusted open gym hours on Sunday from 5:30-7:30pm. Head over to CrossFit Cove in Columbia on Saturday if you want to get a WOD in!
Strength WOD
Squat Clean 3/3/3/3/3 (build up in weight)
WOD
CrossFit Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
The noon class getting some air during the warm up