Strength WOD

3 Sets
Max Unbroken Shoulder Press 75% of 1 RM
Rest 1 Min
Max Unbroken Pull ups
Rest 1 minute


10 DB Hang Clusters
10 Dumbbell Box Step Overs
200 M Run
5 Rounds
18 min cap
Athletes choice of DB,
same weight for Clusters as Step overs.


10 Ring Rows
200 M Run
20 KB Swings
20/15 Ski Cals
30 Air Squats
5 Rounds
30 min Cap

***Save the Date***
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!

Thank you to everyone that came out this past weekend for our annual Halloween Throwdown, and to everyone who helped with judging and set up! Also, Congratulations to Team Average Joes on their victory!