The 4th Pull Podcast comes out every Monday- This weeks Episode features Coach Allie and Coach Blair. They tackled a few questions that face most females who are starting and involved in CrossFit. “The intimidation factor and the fear of bulking up.” They also dive into how and why they got into CrossFit and why they enjoy coaching in our community!
The CrossFit Total Meet is going down at CFH this Friday at 6:30 pm! We are celebrating the culmination of John P’s lifting course. For the last 12 weeks his class have been working hard on their Back Squat, Strict Press and Deadlift. Friday night they will come together to PR!
We encourage everyone in the CFH community to come participate also! You do NOT need to have been in JP’s class to PR on Friday night. Show up ready to work and we promise a good time!
More people = more energy = more PRs.
Strength WOD
Every minute on the minute for 10 minutes
1 Power Clean + 1 Hanging Power Clean + 1 Front Squat
(Build up in weight)
WOD
4 Power Clean
6 Front Squat
8 Box Jumps
7 Rounds
Fitness: 115/75
RX: 155/105 (24/20)
RX+ 175/115 (24/20)
