When a member here embarks on a new venture we want to give our full support. As long as you are not pushing slim fast or slanging cigs we will spread the word. Chris Franey, you may know him from this video- First Muscle up) or this picture….
has been a committed member of CFH from the first week we opened. Chris has recently started his own printing and graphics company, Beyond Design Apparel! If you have any need for custom T’s or graphics now you know where to go! I am sure he will do an outstanding job. We will be using him for our next apparel order, which I am sure will be awesome. And if not we all know who to blame….(just kidding). Give Chris your support when you see him next!
Strength WOD
15 min to work OHS Position- (use a moderate (50% of 1 RM) load, go slow and focus on position)
5/5/5/5/5
Pause for 3 seconds in the bottom of each squat
Between each set work on mobility
(no score)
WOD
6 Hanging Cleans (135/95)
9 Burpees
12 KB Swings (53/35)
5 Rounds
(this workout should be fast, under 12 min. All cleans and swings should be unbroken)
Scott P working his swings!
Competitors WOD
(show up early ready and warm this is a fair amount to get through in the hour)
OHS 3/3/3/3/3
then
7 Hanging Cleans (155/105)
10 Toes to Bar
6 Rounds
Time Cap 12 Min
Rest
then 1:40 on the rower :20 seconds rest x 3
Score = total meters
(this is setting on the rower, it will count your rest and interval time)