1,000/800 M Row
30 Burpees Touch a target
60 DB Hang Snatch
30 Burpees Touch a target
1,000/800 M Row

Core WOD

:20 on :20 off at each station 5 Rounds
Superman Hold
Flutter Kicks
Sit ups or V ups


12 min AMRAP
10 Single arm Hang Clean and Jerk (5 each arm)
10 Burpees
5 Broad jumps out
5 Broad jumps back
Rest then
Tabata Assault Bike
Rest 2 minutes
Tabata Assault Bike
**Save the Date**
Saturday October 13th  – Flu Shots offered at CFH 8:30am-1:30pm
Saturday October 20th – Flu Shots offered at CFHE 8:30am-1:30pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
Saturday October 27th- Halloween Throwdown at Harbor East! More info