Saturday, September 5 2020

For Time:

600m Run/Row or 1.5k Assault Bike

10 Muscle-Ups (ring or bar) or 20 Chest to Bar Pull-Ups

200m Run/Row or 0.5k Assault Bike

10 Hang Squat Clean & Shoulder to Overhead OR

20 Hang Power Clean & Shoulder to Overhead OR

30 Kettlebell Swings

400m Run/Row or 1k Assault Bike

10 Muscle Ups (ring or bar) or 20 Toes to Bar

800m Run/Row or 2k Assault Bike

10 Hang Squat Clean & Shoulder to Overhead OR

20 Hang Power Clean & Shoulder to Overhead OR

30 Kettlebell Swings

Barbell Weights = 115/75 RX+155/105 MRX 95/65

Kettlebell Weights = 24/16kgs RX+32/24 MRX 20/12kgs

CFHSV Running & Endurance WOD:

16 min AMRAP:

400m run, rest 30 seconds between efforts

rest 4 min

For Time:

distance run: match total meters accumulated in AMRAP

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LABOR DAY SCHEDULE! Monday, September 7th:

We WILL have classes at:

7am, 815am, 915am, 1130am and 1230pm

We WILL have Open Gym from 1015am-1130am

We WILL have childcare from 8am-1230pm.

PLEASE sign up to reserve your spot for class as well as childcare.

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