Strength WOD
Front Squats
5 @ 70%
5 @ 75%
5 @ 75%
5 @ 80%
5 @ 80-85%
WOD
5 DB Thrusters
5 DB Deadlifts
5 Sit ups
10 DB Thrusters
10 DB Deadlifts
10 Sit ups
…Climb the ladder for 10 minutes
***Save the Date***
November 28th- FREE Olympic Lifting class starting up at Fed
December 2nd- Rowing Clinic: 10:30am @ CFH, 1pm @ CFHE
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 2nd- Rowing Clinic: 10:30am @ CFH, 1pm @ CFHE
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s