The Sole of the City 10K is today. Key Highway will be closed for a portion of the morning, so please plan accordingly. We will still have all of our classes- 8am and 11am DRIVE, 9am and 10am CrossFit.
Strength WOD
Take 12 minutes to build up to a heavy set of
6 Deadlifts
WOD
12 Deadlifts
12 Front Rack Lunges
200 M Run
12 min AMRAP
Fitness: 95/65
RX: 115/75
RX+: 135/95
DRIVE
Every 5 minutes for 30 minutes
400 M Run
30 Second High Plank (get hollow, not lazy)
25 Goblet Squats
20 Push ups
-Use the left over time to rest and prep for the next round. You should have 1 minute to 30 seconds rest for most rounds.-
CFH ready for a Fight Gone Bad!