Strength WOD
Back Squat
8- 60%
6- 65%
4- 70%
4- 75%
4- 75-80%
WOD
Every 3 minutes for 12 minutes
15/12 Cal Row
12 Toes to Bar
10 Front Squats
Fitness: 115/75
Performance: 165/110
Open: 185/125
Pick a weight that allows you to have about 30 second rest each round
DRIVE @ CFH 5:30PM
Partner WORKOUT
In teams of 2
15 DB Hang Cluster
20 DB Box Step Over
400 M Run
10 Rounds
Alternate movements: Partner A 15 Hang Clusters,
Partner B 20 DB Box Step over, Partner A 400 M Run
**Save the Date**
Saturday October 27th- Halloween Throwdown at Harbor East! More info
Saturday October 27th- CFH closed Halloween Throwdown
Saturday October 27th- CFH closed Halloween Throwdown
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