Two Inspiring Stories!
Maddie (top picture) and Melissa (bottom picture) have been members at CFH for about a year. They have both been amazing members. They have brought inspiration, consistency and dedication into our community and we can not thank them enough for that!
Check out the pictures of their progress below!
No explanation is needed for the pictures above. Maddie has made some serious progress at CFH! Amazing!
On the left Melissa is lifting #95 pounds on the right she is lifting #205 pounds!
Ladies night just got better! All three of our Female coaches will be there! They will all be bringing something munch on post workout! And CFH is providing drinks! This is happening TOMORROW (Friday the 17th at 6:30 pm). There will be a separate workout for that class! You have to show up to find out what it is! The “Strong Woman” playlist will be on full volume, come WOD with all the ladies of CFH
Skill WOD
Take 5 min to find your a max set of Unbroken Double Unders
*If you can not do doubles use this time to practice
Take 10 min to Practice HSPU’s
**If you have HSPU then do 30 strict for time**
(The skill wod will not be scored)
WOD
50 Air Squats
20 Shoulder to Overhead (135/95)
100 Double Unders
3 Rounds
Chris F, Lauren F, Todd H and Lex H rowing and waiting to row at the Gemini Games! If you look hard you can also see Dan and Kelly! 6 CFH athletes in one picture, WOW!
Competitors WOD
10-20-30-40-50-40-30-20-10
Unbroken Double Unders
*Score is total time
*Time Cap is 9 min
*If you mess up on the 29th rep of the set of 30 you have to start over at the set of 30
then
21 Thrusters, 115/80
9 MU
15 Thrusters, 115/80
7 MU
9 Thrusters, 115/80
5 MU
*Ring Muscle Ups*
*If you can not do Ring MU’s we will set you up with the rings off a low bar and band. You will work your turn over for 9 reps then do 9 regular pull ups**