The new Regional Format has been released along with the dates of the CF Open and Games! Check it out HERE.
Rick Ross is a rapper who is often pumping through the loud speakers at CFH. You guessed it, he found CrossFit. Since he is famous they made a video about his journey. The video is not suitable for anyone under the age of 18 (there is your warning). I am not completely sure how I felt after watching it but, if nothing else it was 25 minutes of great entertainment. #RossFit
RossFit- Rick Ross Does CrossFit
Gymnastics Class tonight at 5:30 pm! Get it in while Coach Tiffany is here, she will only be teaching a few more weeks. Muscle Ups tonight. If we are lucky maybe Rick Ross will show up for gymnastics class!
Strength WOD
Back Squat 3/3/3/3/3
(same weight across)
WOD
25 Power Snatch (95/65)
50 Sit ups
50 Double Unders
2 Rnds
14 min cap
Box Jumps for Everyone!
Comp WOD
Back Squat 3/3/3/3/3
(Same weight across)
25 Power Snatch (115/75)
30 Toes to Bar
50 Double Unders
2 Rnds
14 min cap