OPEN GYM THIS SUNDAY WILL BE FROM 10 am to NOON
COME BY CFH TONIGHT AT 7:30 for FREE FOOD from Friends and Farms!
Iron Man Meets California Bear-Jason K’s story on how he improved his endurance with Chris Hinshaw and form Iron Man Champ
Elizabeth A crushing this deadlift box jump workout
Happy Halloween, wear a costume to class for bonus points!
Strength WOD
A1) Weighted Pull ups 3/3/3/3
A2) 30 second Plank Holds x 4
A3) 30 seconds max Sit ups x 4
(score = heaviest load on pull ups and total sit ups)
WOD
21-15-9
Deadlifts (275/155)
Box Jumps (28/24)
12 min CAP
Yes the weight should be heavy, but the position should be PERFECT! NO ROUNDING OF THE BACK or your coach will tell you to take weight off.
(for the box jumps the ladies will use a 20 inch box with a 45 plate on top and the guys will use a 24 inch box with a 45 plate on top, if you want to go RX)
Christian fighting for every C2B pull up!