Saturday, November 20 2021

For Time: (26min cap)
21 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12

21 Goblet Squats
9 Muscle Ups (bar or ring) MRX Burpee Chest to Bar

1000m Row/Run or 2k Bike
21 Kettlebell Sumo Deadlift High Pull
21 Goblet Squats
15 Chest to Bar Pull-ups MRX Pull-ups
500m Row/Run or 1.2k Bike
21 Kettlebell Sumo Deadlift High Pull
21 Goblet Squats
21 Pull-ups MRX Ring Rows
250m Row/Run or .6k Bike

Core Development

21 Reverse Rower Tucks

21 Back Extensions
21 Weighted Sit-Ups
21 Weighted Hip Extensions

CFHSV Running & Endurance WOD:

200m sprint -- rest 30 seconds -- 200m run

rest 1 minute

200m sprint -- rest 30 seconds -- 400m run

rest 1 minute

200m sprint -- rest 30 seconds -- 800m run

rest 1 minute

200m sprint -- rest 30 seconds -- 1200m run

rest 1 minute

200m sprint -- rest 30 seconds -- 1600m run

rest 1 minute

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Thanksgiving Week Schedule!

Monday 11/22 & Tuesday 11/23: regular schedule

Wednesday 11/24: We WILL have ALL MORNING CLASSES from 5am through 11:30am as well as 10:15am Open Gym. We will close at 12:30pm after the conclusion of the 11:30am class. We WILL have childcare from 8am-11:30am.

Thursday 11/25: Thanksgiving Day: CLOSED

Friday 11/26: Limited schedule! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled.

Saturday 11/27: CFHSV Annual Iron Bowl WOD! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled.

Sunday 11/28: regular schedule

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