September 2017

CFH is closed today for a Level 1 Seminar. All CFH members are welcome to CFHE for the 8 am, 9 am, 10 am or 11 am class.  It will be the same CFH Saturday schedule:  Drive at 8 am and 11 am.  CF at 9 am and 10 am

Strength WOD

Find a heavy 3 rep Front Squat

WOD

15 Thrusters
15 Burpees
400 M Run
3 Rounds
Fitness: 75/55
Performance: 95/65
Open: 115/ 75
Coaching tip: Choose a thruster weight that you could move through your first round of 15 unbroken.

Drive Partner WOD

100 Goblet Lunges
150 Push ups
800 M run (together)
150 Wall Balls
100 Sit ups
(1 Partner works, 1 partner rests, reps can be split between partners however you’d like)
The 4:30 class listening carefully. Coachable athletes are the best athletes!