Kids Open Gym Night is Tonight!
CFH is hosting a kids Open Gym night today from 3:30pm-5:30pm. Bring your kids for 2 hours of fun at the gym! All members and friends of members are welcome!
Normal Schedule today!
8am and 11am DRIVE Classes, 9am and 10am CrossFit classes.
WOD
In Teams of 3
8 Thrusters
8 Burpees
3 Rounds
80 Cals on the Assault Bike
8 Thrusters
8 Burpees
3 Rounds
80 Cals on the Assault Bike
8 Thrusters
8 Burpees
3 Rounds
80 Cals on the Assault Bike
Fitness: 75/55
RX: 95/65
RX+: 115/75
Assault Bike Cals:For every Female on your team of three subtract 5 Cals from the total amount. So a team of MFF would be 70 Cals each round.
Coaching tip: The Thrusters and burpees are completed individually. Once everyone on your team is done the three rounds you head over to your teams assault bike. You complete the cals on the assault bike together. 1 person works two people rest. Once they are complete you go back to the thrusters and burpees individually for your the next three rounds.
DRIVE
40 Seconds on 20 Seconds off at each station for 15 minutes
Assault Bike
Burpees
Wall Ball
Jumping Lunges
Bear Walk
Rest 5 min, then…
10 sit ups
12 Push ups
15 Wall Balls
5 Rounds
Jess moving fast on burpees over the bar!