Friday Morning “Happy Hour” at 3Bean!
Date: Friday January 27th
Time: 6:45 – 8:30am
Coach Brian will be heading there directly after the 5:30am class
Details: Join us at 3 Bean Coffee (209 Key Highway) after your morning WOD or on your way to work, grab a cup of coffee, and hang out with your fellow CFH athletes! Stop in for 10 minutes if you’re in a hurry, or stay for as long as you like!
Sweaty workout clothing and business casual attire are welcome.
Skill WOD
6-8 Strict Pull ups
6-8 Hollow to Superman Roll
4 Rounds
WOD
8 Deadlifts
then 1:00 Max Cals on the Rower
Rest 2 minutes
5 Rounds
20 min Cap
Score = Total Cals on the Rower
**Coaching Tip: The rowing minute starts with the clock on your rower. Deadlifts should be 75-85%of 1 RM. Pick a heavy load that you can do 8 times in a row. The deadlifts should be done unbroken, but should also be heavy. If you have trouble lowering the bar with good position then drop the bar every time. On the erg be sure to keep an up right position and tight core. This is one of those workouts where people say “We do not do any core in CrossFit.” And you tell them this whole workout is core. Stay tight and focus on position.
