-Christmas Gift Drive Information HERE. Please have all gifts turned in by Monday PM, Thank you.
CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Overhead Squat (PVC Wall Therapy)
Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of Overhead Squat based off your weight from last week (12.14.2015).
Overhead Squat 3-3-3-3 (80-85% 1RM)
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Complete for time
Then… 3 rounds of
20 x Thrusters (45/35)
15 x Toes-2-Bar
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