GORUCK Challenge with Team CFH
Two CFH members, Ed Siu and Ross Moody are looking to put together a team from CFH to participate in an upcoming GORUCK Challenge. The next challenge in Baltimore is the weekend of 3/25/2016. GORUCK events are team challenges that last anywhere between 3-5 hours or over 24 hours. Ross and Ed are looking at the GORUCK Light (3-5 hours, 7-10 miles) or GORUCK Tough (10-12 hours, 15-20 miles), depending on interest. More info on the two events can be found here. If you have any questions or are interested in signing up– Put your name on the front whiteboard. We will be getting together some training runs/events outside of the gym if we have enough interest.
*Side note- If you are signing up for the GORUCK and plan to do the CrossFit Open, the event itself and training days may conflict with when we get together as a gym to do the Open WODs. Either or both events will be great opportunities to stay on track this winter and give yourself some solid goal(s) to work towards. The CrossFit Open usually ends the last weekend of March.*
**Check out our schedule below for Thanksgiving week/ weekend**
Wednesday- NO 7:30PM classes
Thursday- Turkey Day Partner WOD at 10AM
Friday- Noon, 4:30 and 5:30PM classes
Saturday- Regular Schedule
We’ve got you covered– You can have your turkey and WOD, too!
For today’s workout, we will spend most of our time on strength, followed by a quick AMRAP. Your main focus today should be pushing yourself hard during the Strength WOD!
Strength WOD
Work up to a heavy 2 Rep Deadlift
(this should be right around your old 1 RM at this point)
Then
8 RDLs
8 Bentover overhand grip rows
8 Chin ups
3 Rounds
WOD
14 Toes to Bar
14 Box Jumps
7 min AMRAP
Fitness: Scale to strict leg raises
24/20 For Box Height
Throwback to the CFH Halloween Throwdown. Coach Matt in costume warming up his front squat.