WOD
21-18-15-18-21
Wall Ball
Pull up
KB Swing
Ab Mat Sit up
** 200 M Run after each round
25 min Cap
DRIVE @ CFH 5:30PM
Minute 0-5
Max Meters on the Rower
Minute 5-10
15-12-9
Dumbbell Thrusters
200 M Run after each set
Minute 10-15
Max Meters on the Ski
Minute 15-20
21-15-9
Dumbbell Front Squats
Ab Mat Sit ups
Minute 20-25
Max Meters on the Rower
**Save the Date**
October 22-27th – Crossfit Harbor East Group Foundations
Saturday October 27th- Halloween Throwdown at Harbor East! More info
Saturday October 27th- CFH closed for CF-L1 seminar
Saturday October 27th- CFH closed for CF-L1 seminar
Saturday, October 27th Adjusted Hours:
7am Drive @ CFH
7am Drive @ CFH
8am Drive @ CFHE
10-1PM Halloween Throwdown @ CFHE
10-1PM Halloween Throwdown @ CFHE
Sunday, October 28th Adjusted Hours:
1-3 Open Gym @ CFHE
5:30-7:30 Open Gym @ CFH