This weekend is the Baltimore Marathon, Key Hwy will be closed off for most of the morning so we are canceling our 8 am and 9 am classes. We will only have a 10 am and 11 am! Good luck to all the runners from CFH!
Great work on the gymnastics cycle! I know it put people outside of their comfort zone and into positions that they never thought possible! We had some great improvements on the pull ups and handstand push ups.
Our next cycle will be finding a new 1 RM Clean and Jerk and Snatch. We will start this up soon, in the meantime we will continue to throw anything and everything at you.
Strength WOD
Power Clean 5/5/5/5/5
(work up in weight with each set and find a heavy set of 5)
Between each set 10 GHD sit ups
WOD
3 Clean and Jerks (165/110)
12 Wall Balls (20/14)
8 min AMRAP
(each round is 15 reps, Score = Total reps)
Keith rocking the CFH orange!
Barbell Club WOD
Max yolk walk in 1 minute
(Max clean and jerk (135/95) in 1 minute) x 2
(Max front squat (135/95) in 1 minute) x 2
(Max squat snatch (95/65) in 1 minute) x 2
(Max deadlift (185/125) in 1 minute) x 2