DRIVE is TODAY (Saturday) at 8 am!
Reserve your spot for CFH’s upcoming nutrition seminar, hosted by Renaissance Periodization! The seminar will cover a wide range of topics including how you should fuel based on your fitness goals — improving recovery, performance, and increasing strength. It’s coming up on Saturday, September 19th, from noon-4PM. Head on over to the event page to sign up!
Strength WOD
5 Deadlifts (70% of your 1 RM work on speed and string them together)
10 Bent Over Dumbell Rows
8 Strict Pull ups
4 Rounds
-Not for time for skill-
WOD
6 Deadlifts
9 Toes to Bar
12 Box Jumps
9 min AMRAP
Fitness: 155/105
RX: 205/135 (24/20)
RX+ 225/155 (24/20)
DRIVE
Skill Portion
30 Seconds on 30 Seconds off for 9 minutes
Min 1: Strict Chin Ups
Min 2: V-ups
Min 3: Push ups
Rest then…
Minute 0-4
400 M Rum
Max Sit ups
Minute 4-8
400 M Run
Box Jumps/Step ups
Minute 8-12
400 M Run
Max Burpees
Minute 12-16
400 M Run
Max Russian KB Swings
Minute 16-20
400 M Run
Max Air Squats
-Score = Total Reps-
Mike V just lifting a couple pounds, #NBD