400 Meter Run
20 KB Swings
15 Burpees
20 Pull Ups
4 Rounds
Fitness: 15 Pull Ups
Performance: 20 Pull Ups
Open: 20 Chest to Bar
Yesterday we PR’d our Push Press, today we go long.  Choose a weight that you can continue to move through for all 4 rounds.  For pull ups, choose a modification that allows you to move but is effective.  This means throw away the bands and do some seated pull ups or negatives.  Use your coach’s wisdom to help you get the best out of today’s WOD.

Alexa on the seated Pull Up – An excellent modification for today’s WOD!

Lift Yoga + Strength located in Mount Vernon is the new venture of Geo and former CFH Coach Alexa. We just opened last week and want to thank all of the CFH members who came out to the Lift open house last weekend, bought T shirts, and have come to check it out during our opening week! For a limited time we are offering 50% off of class cards to CFH/ CF Harbor East members! Anytime you purchase a 5 or 10 class card from Lift between now and the end of October, use the code CFH50 to get 50%...