Saturday, September 4 2021

21min AMRAP:

21 Calorie Row/Bike or 400m Run
15 Burpee Box Jump Overs 24/20 RX+30/24”
9 Wall Walks MRX 20/18”
6 Front Squats 135/95 RX+165/115 MRX 95/65

3 Shoulder to Overhead

6min Isometric EMOM Challenge:

Min 1 = Handstand Hold
Min 2 = Iron Chair Hold on Wall 25/15lb plate

Min 3 = Bar Hang
Min 4 = High Plank Hold
Min 5 = Hollow Hold
Min 6 = Low Plank Hold

*must go straight from hold to next in order*

CFHSV Running & Endurance WOD:

800m run, rest 1 minute

400m run, rest 30 seconds

800m run

rest 2 minutes

600m run, rest 1 minute

300m run, rest 30 seconds

600m run

rest 2 minutes

400m run, rest 1 minute

200m run, rest 30 seconds

400m run

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Labor Day Schedule!

Monday, September 6th: 7am, 815am, 915am, 1130am and 1230pm classes

All other classes are canceled.

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