Mark your Calendars…
Coach Marissa’s Olympic liftoff is happening next Friday November 18th at 6:30pm. All are welcome to come and watch or come and liftoff with the crew who is finishing up coach Marissa’s Oly class. We hope to see you there!
Coach Marissa at the Halloween Throwdown!
Skill WOD
For 12 minutes
Minute 1: 10 Scap Pull ups Directly into 10 Banded pull aparts
Minute 2: 7 1 Arm KB or DB Push Press (each arm)
Minute 3: 20 Second L-sit (use dip bars)
Repeat for 4 Rounds
WOD
10 Toes to Bar
15 KB Swings
30 Double Unders
10 min AMRAP
Coaching tip: The Skill WOD will warm up your shoulders and core for toes to bar in today’s workout. For the Metcon, you should be moving through the rounds fairly quickly. Pick a toes to bar progression and KB weight that will allow you to move continuously for 10 minutes.
The teams on box jumps at the CFH Halloween Throwdown!