We will have an announcement about our new Olympic Lifting Class very soon! Stay tuned.
We are also working on coming out with a master CFH calendar so we can include everyone on all the events we are planning.
Thanks again for all the feedback on the facility survey! Can’t tell you how much I appreciate it. If you did not get a chance to fill it out. Here is the link- CFH Facility Survey
I will be sure to do a write up on what we learned and what we will improve after I get a chance to sort through all the results.
Strength WOD
**Next week we will start a strength cycle with front squats and push jerk**
Front Squat w a pause
3/3/3/3/3 (3 Second Pause)
**Build up in weight**
Between each set complete 30 seconds of hip extensions
WOD
12 Pull ups
9 Deadlifts
6 Front Squats
AMRAP 10 Minutes
Fitness (105/70)
RX (155/105)
RX+(165/110) (chest to bar)
**I know, more pull ups, if you tested the open workout yesterday it is hard for me to program around that. Feel free to sub the pull ups for sit ups**
Coach Marissa hitting a clean and jerk on 15.1a!