The CFH Halloween Throwdown was a blast! More pictures will be coming soon. I can not thank everyone enough for the generous donation to the Community of Strength Project. The funds will go to good use! Thank you!
Skill WOD
1) 3-5 Dip Negatives (start at the top of a drip and do a 5-10 second negative, then jump back to the top of the dip and do another negative. Use dip bars)
2) 20 second Hanging Tuck hold (hang from the pull up bar and hold a tuck position with your legs)
3) 10-15 second Superman hold with a PVC pip in your hands
3 Rounds
Not for Time
**Today we channel our inner gymnast. Focus on the skill work above, keep a tight core, feet together and move with purpose**
WOD
“The Ghost”
1 Min Max Cals on the Rower
1 Min Max Burpees (touch a target)
1 Min Max Double Unders
1 Min Rest
6 Rounds
The Ghost is named after- Robert Guerrero- Here is a video of him doing it.
Post total reps in score, if you can write down the total of each movement during the 1 minute rest post total reps of each in the comments.
The Winners of the Halloween Throwdown!
Congrats to the 3rd place team- Imran, Jess, Britt, and Russ!
2nd place “The Average Joes” Keith, Tom, Melissa and Alexa
1st place Dan, Bryan, Liz and Brett!