Strength
WOD
OTMEM for 16 minutes
Min 1: Max Doubles
Min 2: Max Steps – Walking Lunge 1 DB overhead
Min 3: Max Pull ups
Min 4: Rest
DRIVE @ CFH 6:30PM
Every 2 minutes for 10 Minutes
16 Walking Lunges (KBs in Front Rack position)
10 Sit ups
then
Every 5 minutes for 20 minutes
10 Strict Pull ups or 5 Negatives
25 Air Squats
50 Mountain Climbers
100 Single Unders
Max Cals on the Ski
**Save the Date**
Saturday October 13th – Flu Shots offered at CFH 8:30am-1:30pm
Saturday October 20th – Flu Shots offered at CFHE 8:30am-1:30pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
October 22-27th – Crossfit Harbor East Group Foundations
Saturday October 27th- Halloween Throwdown at Harbor East!