This is our last week with the OHS/Back Squat Cycle. We will re-test next Monday. Today we will hit a few heavy sets and Friday we will de-load.
Halloween Team Throwdown
FREE for all CFH members
All you need to do is sign up HERE–Halloween Throwdown
We’ll make the 4-person teams. Yup, you heard that right, you sign up and we will make the teams. We will release the teams about a week before the competition.
ALL ability levels are encouraged to participate! No scaled or RX’d. Workouts will be tailored for every CFH member to join in.
The event will run on Saturday, October 31st from 10 am to 2 pm, we will probably do a Chili Pot Luck after, more info on that coming soon.
As a gym our goal is to get 100 athletes to sign up! Lets get it started!
Strength WOD
Back Squat or OHS
Build up in weight
3-3-3-3-3
WOD
Against a 3 minute running clock complete as many reps as possible
20 Pull ups
30 Push ups
40 Sit ups
50 Air Squats
Rest 2 minutes between sets, and pick up where you left off.
5 Rounds
Score = Total Reps
1 Round = 140
2 Rounds = 280
3 Rounds = 420
