The CFH Endurance group is off to a great start. There will be a 5K or 10K time trial (your choice) this Saturday Aug 17th at 7:30 am. Meet at CFH Runners!
There was a split as to who could do evenings and who could do mornings so next Tues and Thurs. the 20th and the 22nd the Endurance group will meet in the evenings at 6:30 pm!
WOD Demo of “The Chief” with Foundation CrossFit
Mobility WOD
A1) Bully Stretch on the shoulder for 1 Min each arm (4:40 in this video)
A2) External Rotation with a plate 1 Min each leg (4:07 in this video)
WOD
“The Chief“
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 Min
5 Rounds
Score each round then add up total
The Minch in his set up position