Saturday, October 28 2023

For Time: (33min cap)

800m Run/Row or 2k Bike

40 Sumo Deadlifts
40 Toes to Bar or WallBall Sit-ups

600m Run/Row or 1.5k Bike

30 Sumo Deadlifts
30 Toes to Bar or WallBall Sit-ups

400m Run/Row or 1k Bike
20 Sumo Deadlifts
20 Toes to Bar or WallBall Sit-ups

200m Run/Row or 0.5k Bike

10 Sumo Deadlifts
10 Toes to Bar or WallBall Sit-ups

Barbell Weight's = 185/125 RX+225/155 MRX 135/95lbs

WallBall’s = 20/14 MRX 20/10lbs

Flexibility Development

1 min Couch Stretch or Modified Couch

1 min Head to Floor Straddle Stretch

1 min Banded Shoulder Stretches

1 min Pigeon/Swan/Piriformis Stretch

1 min Chinese Splits

1 min American Splits

CFHSV Running & Endurance WOD:

30 minutes for total distance:

1 minute sprint

4 minute jog

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HALLOWEEN SCHEDULE

Regularly scheduled classes starting at 6am through the 3:15pm class.

The 4:15pm, 5:15pm and 6:15pm classes are canceled.

We will NOT have afternoon childcare for the 3:15pm class.

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