We will do our best to say open, but please check the blog and our facebook page to stay up to date!
As of now we are on for a regular schedule on Friday!
WOD
You will have 12 minutes at each station (go through each station once)
Station 1
15 GHD Sit ups
20 Second L Sit hold (use dip bars, dumbbells or boxes)
30 Second Plank
4 Rounds
-No Score-
Station 2
On the Erg (Rower)
Max Meters in 3 minutes
3 Minutes off
Max Meters in 3 minutes
Score = Total Meters
Station 3
-On the Assault Bike-
Max Cals in 1 Minute (1 min Rest)
Max Cals in 1 Minute (1 Min Rest)
Max Cals in 30 Seconds (30 Seconds Rest)
Max Cals in 30 Seconds (30 Seconds Rest)
Score = total Cals
(*For Station 3 there is 6 minutes of rest built in. This is so two heats can run. Do not share bikes, let one person go all the way through*)
Joe T. is new to the Team at CFH. When you see him welcome him to the community!