CF WOD
“OPEN TEST “
AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups
DRIVE WOD
Every 5 minutes for 25 minutes
200 M Run
50 Double Unders
15 Pull ups
Max Wall Ball
***Save the Date***
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am
December 24th to 31st – Schedule Adjusted for the Holidays