This Friday, July 3rd we will be running our normal class schedule of
5:30 am
6:45 am
8:00 am
4:00 pm
5:15 pm
CFNH will be closed Saturday and Sunday the 4th and 5th of July.
This year’s Independence Day HERO WOD will be “MURPH”; now that the crew is back together sharing in some outstanding company during our training. YESSSSSSSS!
Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds for quality of
10 x Dumbell Hang Clean (1-arm 5L+5R reps)
10 x Dumbbell Push Press
10 x PVC Passthroughs
III. Mobility/Yoga Poses
**ROMWOD Option provided: “Striving For More” x 12-22 Minutes**
“Frosty”
Complete for time (15:00 time cap)
Row 30/21 kcal
30 x Slamball
30 x Plank Jacks
Row 30/21 kcal
30 x Lateral Dumbbell Hops
30 x 1-arm Dumbbell Deadlift (50/35lbs)
Row 30/21kcal
30 x Abmat Sit-ups
30 x 1-arm Hang Clean to 0verhead (50/35lbs)
Row 30/21kcal
Notes: Dumbbell movements are 15 reps per side. Scale volume to 21 reps per movement as needed to facilitate getting closer to the time cap. Steady pacing today throughout movements as we approach our Independence Day “MURPH”.
Post scores to comments
Frosty: 15:10 (2 calories left at 15:00 ????) (25# DB)
“Frosty”: 15:00 – 18 ABMAT Sit-ups ( 30kCal/20# SB/30# DBs)