Kids Night Tomorrow, February 11th!
CFH will be hosting a kids Open Gym night tomorrow, Saturday February 11th from 3:30pm-5:30pm. Bring your kids for 2 hours of fun at the gym! All members and friends of members are welcome!
Athlete Spotlight
We had a couple deadlift PR’s this week! Shout out to Stacy P., Christiane L, and Cate W. on crushing it with new deadlift/ 3 rep max deadlift PR’s!
Skill WOD
10 Ring Rows
3 Negative Pull ups (slow as possible)
20 Second Hollow Hold
4 Rounds
WOD
50 Double Unders
50 Sit ups
20 Power Snatch
40 Double Unders
40 Sit ups
15 Power Snatch
30 Double Unders
30 Sit ups
10 Power Snatch
20 Double Unders
20 Sit ups
5 Power Snatch
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coaching Tip: The snatch weight should be something you can string together a set of 5-10 with. The Doubles and sit ups go down by 10 and snatches go down by 5. Work to get this done in under 15 minutes. Between yesterday’s double under practice and today’s workout there are lots of opportunities to improve your skill on doubles this week. With the Open just around the corner focus on how you can move as efficiently as possible.
Lauren rocking great position on doubles.