Wednesday, November 9 2016

WOD: A. Squat Clean to Front Squat Ladder: 1 - 1 - 1 - 1 - 1 E2MOM Squat Clean Ladder: 1 - 1 - 1 - 1 - 1 E2MOM B. 5 rounds for time of: 3 squat cleans 135/95 RX+ 165/115 (MRX 105/65) 6 box jumps 24"/20" RX+ 30"/24" (MRX 20"/18") 3 squat cleans 135/95 RX+ 165/115 (MRX 105/65) rest 1 minute after each round C. Core Development: 1 minute high plank hold with 25/15lb plate on mid back 30 hip extensions 1 minute low plank hold with 25/15lb plate on mid back Friday, November 11th: Veteran's Day Tribute: "3 Wise Men" Show your support for our Veterans by conducting a WOD in honor of the three Wise brothers, Jeremy, Ben, and Beau, who all served in different branches of the US Military. The 3 Wise Men Foundation strives to bring awareness to the problems our veterans face and raise funds to provide transition programs to ensure our veterans get the services they need when their time in the Military is over. There is no requirement to register and donate in order to participate in the WOD, but if you feel inclined to do so, click here! Make sure you choose CFHSV as your affiliate. We will have all regularly scheduled classes. Check out Mason Dixon's menu for next week. nov-14 To place an order, click here!